3RM DB hang clean & strict press (1x hang clean/3x strict press)-move up slowly in 5# increments
work capacity- 8 minute as many rounds as possible
log clean and press-then hold overhead and walk 50ft
DB farmers carry, 100# each for 100ft
4x6 overload lateral raises
5x5 jb press
3x10 cable front raises
2x20/20 cable rear raises/bradford press
guns series- day 8 (increase weight)
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible
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