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Monday 12/5/16 (Gainz + Shredz Week 12/12)

By Kanoa

A.

5x
4 Barbell Hang Power Clean + 6 Barbell Front Squat (after last clean)

OR...

6 Barbell Front Squat

B.
Gainz:
4x
12 Barbell Straight Leg Deadlift
8 Band Standing Paloff Press (each)

4x
4 Barbell Back Rack Front Lunge (each)

Shredz:
4x
8 GHD Glute-Ham Raise @4-1-0-1
6 GHD Glute Ham-Raise
15 GHD Hip Extension w/3sec Pause

3x
15 Band Kneeling Lunge Low 2 High Woodchop (each)
15 Band Kneeling Lunge Paloff Press
30 Side Lift

c.
Gainz:
15x50m Sprint

Shredz:
10 Rounds
100m Run
15 Goblet Squat
20m Alternating High/Low Sled Push

 

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