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Davlantis 8/9

Deadlift day

Light 5 min row, quick roll out, dynamic warmup movements

3 x 5-8ea barbell RDL to row

A few warmup sets of 5 deadlift to working weight

3 x 3 deadlift @ 315lb

3 x 3 x 5ea curls (regular, hammer, cross)

4 x 12 lat pull down

3 x 8 straight-bar reverse curl

Long course speed and stroke work tomorrow morning. Finished with the first week of teaching and nobody has died so far.

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