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12/6/2014 7:01:05 PM - Yessica Martinez
ME bench with chains

Training for the Orlando State Championship Meet on February 28, 2015

1. One board w/ 2 chains

145lbs with 80lbs chains x 2 x 1
155lbs with 80lbs chains x 2 x 1 (10lb PR)

*deloaded

95lbs with 80lbs of chains for max reps

2. Decline DB presses (2 sets of max reps)

50lb dumbbells 1 x 20
50lb dumbbells 1 x 15

3. Handle pushups (wide) with feet on a box (for speed)

1 x 10
1 x 12
1 x 15

4. Stiff arms 3 x 30

5. Band rows for hold (5 second Mississippi holds) 4 x 5

6a. Hanging KB tricep extensions 3 x 10
6b. Rope curls 3 x 10



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Prepping for the APF-AAPF Orlando Barbell Florida State Meet - February 28, 2015




She believed she could, so she did.,
Yessica Martinez


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