Posted by

Mason Alderman.

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It’s Sunday… the NFL Playoffs are on and it’s a New Year…let’s lift heavy stuff.

 

You can kinda superset these lifts or do them each straight through one at a time.  Shooters choice.  Just make sure you are resting long enough that you can go heavy, and going heavy enough that you need the rest…..see how that works?

 

Vivendi Lab.  Week 11. Sunday.

 

Back Squat

10 x 3

 

Bent Over Row

5 x 3

 

Weighted Pull Up

Find 3 Rep Max then do

5 x 3 at 80% of that

 

30 Hip and Back Extensions

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