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3/13/2011 8:42:49 PM - Ben Brand
Saturday speed squat w/vids

Speed squat with SSB and heavy bands

Bar x10
Added band x10
145 x5
235 x5
325 3 sets x2
425 4 sets x2
425 x6
Here is a vid of my last work set


Deadlifting... I don't know exactly what we were thinking but we starting with speed pulls using lighten method but then we decided to deadlift with the football bar and after that we just sarting adding tension in different ways. I ended up with 365 plus this weird concocsion here is the vid


GHR just bodyweight
3 sets x15

45degree hypers with 30lb med ball
3 sets x12

decline situps with 30lb med ball
3 sets x15

Med ball throws for obliques
2 sets of 20 throws each side

That was all another fun day at dynamo we had a couple guys suited up going pretty heavy. We had a scare one of our guys thought he might of tore something squatting but later thinking it was just a bad strain. At the end we had the med ball out doing different throws for distance competition and of coarse Adam won because he threw shot and discus in college.


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