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11/5/2012 7:34:26 PM -
RSC - Phase 2 day 1 - Bench

For this phase, the weight used is junk stuff so I'll just post the effort targeted.

Warmed up
A&C

1a. Bench - 4 x 6 reps (rpe8)
1b. DB reverse Lunges - 4 x 6 (rpe8)

2a. Romanian Deadlifts - 4 x 6 (rpe8)
2b. DB Press - 4 x max reps

3a. Supinated Band pullaparts - 3 x 15
3b. X-band walks - 3 x 15

this to me is "base" like work. Coming from a competitive phase, this stuff kills. The reps and super set format just destroys me, conditioning in general is off. But it's this stuff that makes the heavy stuff work and feel good. More importantly it's this stuff that makes the heavy stuff easy and right.




,
Al Caslow


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