FartsAndLiftsMethod
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ABCDEFGHIJKLMNOPQRST
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MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY
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MAG/ORT DL320x4x4PUSH PRESS205x3x5SQUAT230, 265, 300x5POWER CLEAN185x3x5BENCH PRESS265x1x10
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365x2225x8-10x3REST/PAUSE
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410x2STRICT PRESS145x8x3PENDLAY225x6-8x5
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320x8+ANDERSON 250x5x3BENCH PRESS 2058x3
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FRONT SQUAT185x3x5WEIGHTED CHINS45x6-8x5
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SLDL/RDL2656x3LYING LEG CURL90x10x5ONE ARM DB90x3x5
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ONE LEGx5x3KROK ROW115x15+x3CLEAN & PRESS
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SHRUG320x15x3-5BOX JUMPCALF RAISE265x12-15x3
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DUMBBELL50x20x5SKULL CRUSHER110x8x3
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MUSCLE SNATCH95x5x3PISTOL SQUATSx8x3PINCH PLATE70x12-15-3FACEPULLS
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PULL-OVERS
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AB WHEELx8x3FINGER CURL45x12-15x3BARBELL CURL105x8x5
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45AMRAPx1
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DRAGON FLAGx8x3
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PINCH PLATE70x12-15-3
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FINGER CURL45x12-15x3
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THROWINGCARDIOTHROWINGCARDIOTHROWING
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SQUAT230, 265, 300x5PUSH PRESS205x3x5POWER CLEAN185x3x5WEDNESDAY
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185x10x5
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STRICT PRESS145x8x3PENDLAY225x6-8x5POWER CLEAN185x3x5
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BENCH250x5x3
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200x8+ONE LEGx5x3WEIGHTED CHINS45x6-8x5PENDLAY225x6-8x5
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(PAUSED)230x3x3BOX JUMP
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KROK ROW115x15+x3WEIGHTED CHINS45x6-8x5
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LYING LEG CURL90x10x5PISTOL SQUATSx8x3
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DUMBBELL50x20x5KROK ROW115x15+x3
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CALF RAISE315x15x3FACEPULLS
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DUMBBELL50x20x5
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PINCH PLATE70x12-15-3FACEPULLS
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FINGER CURL45x12-15x3
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