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1/15/2011 11:59:15 AM - Ben Brand
Speed Squat

Safety Squat Bar Box Squat
Bar x10
155 x8
245 x5
335 x2
425 6 sets x2
515 x2
565 x2
605 x2

Speed Pulls standing on a 2.5" box ... Well it was supposed to be speed pulls but we got into a bit of a competition.
135 x5
225 x5
315 x2
365 x2
405 x1
455 x1
495 x1
545 x1
585 x1
635 x1

Laying barbell hip thrusts... this is a new one we tried you lay on the ground and put the barbell on your waist line put your knees up and bridge up squeezing your glutes and hams. It worked pretty well

135 x10
190 x10
240 2 sets x10

GHR
3 sets x10

Thats all I will do abs and calves tonight




Since the Eagles are done. Go Raven's!!!,
Ben Brand


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