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12/22/2014 8:30:16 PM - Yessica Martinez
Olympic bar benching - speed work

1. Olympic bar 115 lbs 12 x 3

2. 90 lbs + 15 lb kettle bells 3 x 10

3. Decline dumbbell presses:

50's x 10
60's x 10
60's x 11

4. Low rows with the straps around the wrists 3 x 50

5. Tricep pushdowns with the straps around the wrists (so you are not using your grip, solely isolating your triceps) 3 x 20

6. Dumbbell curls for the girls 3 x 12

7. Kettle bell shoulder presses 3 x 15



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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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