11.22.2013 [friday]

WARM-UP:  3 Rounds:
          5 Deadlifts, 5/5 External Rotation, 10 Banded Pull Aparts, 5 Push Ups
LOWER BODY PULL:  Deadlift @ 3 1 x 1
                  2-2-2-2-2 rest 2:00-3:00
UPPER BODY PUSH:  A.) Bench Press @ 3 0 x 1
                      5x2 (Go heavy but no maximal)
                  B.) Powell Raise @ 3 1 1 1 
                      5x6-8 rest 2:00
LOWER BODY AUX.:  GHR @ 3 1 x 1
                   3x15-20 (rest as needed)

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