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2/15/2012 8:28:52 PM -
2/14 Training

Deload Week

Trained with one of my football guys who is headed to UCLA next year. They are on a bit of a down week as well, since they are testing everything (bench, squat, 225 test, vert, standing long jump, standing triple jump, 40yd dash, 20yd shuttle) next week.

1) Warmup x3 rounds-100 Jump Ropes, 10 pushups, 20-30 reps of abs, 10 rows, 20-30 reps of abs, 10 scap retracts, 10 bench necks

2a) Bench-225, 275, 315x5
2b) Drop Pushups-3x3

3a) Row/Pullups-3x8-10, I did one set of pullups, 1 set of chest supported rows and 1 set of blast strap rows
3b) Band Pullaparts-3x20

4) Assistance Work for Arms, Shoulders, Traps and Neck-Did 2 sets of each for 8-12 reps

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,
Chad Wesley Smith


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