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4-20-2013

Repetition Push: Dips
                 3 Giant sets of:
                 3 Weighted
                 3 Strict
                 Max Kipping
Repetition Pull: Pull Ups
                 3 Giant sets of:
                 3 Weighted
                 3 Strict
                 Max Kipping
Overhead Press: Push Press 4x8, across
Shrugs: Dynamic Clean Grip Shrugs 3x8
Suns out, Guns out: A) Barbell Curls 4x8-12
                    B) Banded Triceps Pull Over 4x8-12
Prehab: "Bullet-Proof Shoulders"
        *Side Plank Retractions, 1x20 each side
        *Mod. Push up Hold, 3x15 sec. each side
        *Scap Push ups, 1x15
        *Scap Ring Rows, 1x15
        *T's, 4x5+5 second overload
        *W's, 4x5+5 second overload
        *External Rotation, 1x15-30

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