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This week in Training 7/7/2019

7/7/2019

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Sunday: Run
​Run 3 miles as fast as possible incorporating sprints, jogs and walking

Monday: Upper
Hang cleans-90%+ for 6 x 1
Underhand barbell rows-3 sets of 12
Close grip pullups-3 sets amrap
Low incline barbell bench press- work up to a new 3 rep max
Arnold presses-4 sets of 12
Pullover and press-3 sets of 20
Prone reverse flyes-3 sets of 20

Wednesday: lower
Reverse hypers-2 sets of 30
​Planks w/ suspension trainer- front side side
​AIM Trainer-4 movements; 10 seconds iso, 10 seconds movement x3
Squats w/ bands-5 sets of 5 @50%
Seated good mornings-3 sets of 15
Split squat w/ suspension trainer-3 sets of 15/ leg
Suspension Trainer leg curls-3 sets of 25
Swings kB-3 sets of 25

Friday: Upper
Bench press-60%, 6 sets of 4
Snatch balance-5 sets of 3
Supine alternating tricep extensions
5 count pullups-4 sets, various grips
Cable rows-4 sets of 20/arm
Dumbbell shrugs-3 sets of 20

Saturday: lower
Hypers-3 sets of 20
Staright leg raises-3 sets of 20
Max regular squat
Max sumo deadlift
Band leg curls-2 sets of 50
Barbell hack squats-2 sets of 25
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Sumet Fitness Initiative LLC
Lutz, Fl 33558
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Mike@aimextrainer.com
Before beginning this or any exercise program, consult your physician first. Not all exercise programs or exercise are suitable for everyone and may result in injury. Any user of this exercise program assumes the risk of injury resulting from the use of these exercises or equipment. Sumet Fitness Initiative LLC assumes no liability for an injury or death that may occur,

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