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12/15/2014 12:55:41 AM - Yessica Martinez
Dynamic upper with chains

1. 95 lbs against 40 lbs of chains

9 x 3 (wide, medium, and close grip)

2. Cambered bench bar with hanging kettlebells 3 x 15

3. Pitshark bent over handle rows 3 x 30

4. One arm dumbbell rows 3 x 15

5. Tricep rope extensions 3 x 25

6. One arm across the body) rope curls 3 x 15

Extra band work:

Band pull aparts 3 x 30
Band pushdowns 3 x 30




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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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