8 21 Circa Max week 3

Squat
  65 x 5
  155 x 5
  245 x 3
  335 x 1
  add briefs
  405 x 1
  445 x 1

Dimmel deadlift
  185 x 20 x 2

Sled drags 200 ft
  3 trips forward
  3 trips backward

Reverse Hyper
  410 x 20 x 3

GHR
bw x 12 x 3

Incline sit-up
  12 lb med ball x 20 x 3

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5 4 ME Lower Deload Week 2

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  95 x 25 x 2

Adductor
  95 x 25 x 2

Incline Sit-up
  bw x 25 x 2

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5 6 ME Upper Deload Week 2

Deload Week 2

Dumbbell press
  80 x 25 x 2

Pec Deck
  100 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

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8 7 Circa Max Week 1

3 more training weeks until RPS/XPC Boardwalk Brawl!

Circa Max, week 1

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  add
  425 x 1
  475 x 1
  515 x 1 (ties previous PR)
  565 x 1 (50 lb PR)

Reverse Hyper
  360 x 15
  410 x 15 x 4

One-arm seated row
  60 x 15 x 4

Abductor
  155 x 15 x 3

Adductor
  125 x 15 x 3

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8 14 Circa Max Week 2

Circa Max, week 2 (work up to 80% of top set from week 1, briefs only)

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  425 x 1
  455 x 1


Reverse Hyper
  360 x 15
  410 x 15 x 4

Sled drags 200 ft
  4 plates x 3 trips forward
  3 plates x 3 trips backwards

One-arm seated row
  60 x 15 x 3

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Basic Class for this week

Our basic obedience class held on Thurs from 7:30 to 8:30, will be held on Wed Nov 12 at 7:30 for this week only. If there is any conflict please let me know otherwise I will see you Wed night.

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5 3 DE Upper deload week 2

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

Reverse grip EZ bar curl
  45 x 25 x 2

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Tip of the week

Tip of the week

Nylabones and Kongs are great for teething puppies.

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