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KB For Strength and Endurance

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Rob Hammer
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138 views2 pages

KB For Strength and Endurance

Uploaded by

Rob Hammer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Mon-

5 Rounds

100 jump rope


6 incline press 180lbs
6 pullups
10 50lb kb squat to high pull
7 Overhead cable extensions @ 140lbs
Rest 30 seconds repeat

Wed-
3 Rounds of:
2 double KB clean to squat… hold squat 3 seconds in low position
4 double KB deadlifts
8 Single KB Swings
16 KB summon deadlifts
100ft farmers walk
Rest and repeat

Fri-
3 rounds 5 reps
Double KB clean and press. Hold press one rep right one rep left
3 rounds 5 reps
Double KB deadlift with shrug holding 3 seconds
Farmers walk 100ft
Band standing reverse laterals with a 3 second hold x 10reps

Sun-
Power push up 3x5
Divebomber pushup 3x5
Single arm strict press 3x4
Single arm Jerk 3x4
Farmers walk 3x 150ft
DB alternating Arnold press 3x5 start overhead
DB alternating Arnold press 3x5 from shoulders
DB neutral grip push press 3x5
Band Lateral raises 3x10

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