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Shinn Workout 01.16.18 and 01.17.18

Forgot to post yesterdays workout. My body is wrecked after this third workout today.

Week 2 Day 2

Warm Up:

2 scoops of Assault

Core Lifts:

Push Press- work to 3RM, then -5% & -10% for 3, worked up to 185lb, drop sets at 175lb and 165lb

Alt DB Bench Press- 5 x 5 w/ 60lb DBs


Australian Pull Up- 4 x 12

Arnold Press- 4 x 6

Half Kneeling KB OH Press- 4 x 6ea


Week 2 Day 3

Warm Up: 

Monster Walk- 3 x 12ea

Contralateral Glute Bridge- 3 x 12

OH Squat- 3 x 12

Core Lifts:

Power Clean- work to 3RM, then -5% & -10% for 3, worked up to 230lb, drop sets at 220lb and 205lb

Back Squat- w/ pause at the bottom, work to 5RM, then – 20% for 2 x 5, worked up to 275lb, drop sets at 220lb

Clean Pull- 3 x 3 work up to something heavy, sets went 250lb, 275lb, 300lb


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