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Training Plan Phase 2:4 rep Month

Monday Upper Body

1)Calf raise(standing)

2)1 arm db snatch or bb hang power snatch

3a)Push press

3b)Weighted pullup

4a)Bench press

4b)Front lever

Farmer's walks

Extra glute work + Handstand practice
 
Wednesday Lower Body

1)Broad jump 3x5

2)Squat

3)Deadlift

4a)Reverse Lunge from step

4b)L-sit

5)Back ext + Band walks
 
Friday Upper Body

1a)1 arm db row

1b)DB chest press or pushup

2a)Handstand pushup

2b)Front lever

3a)EZ bar curl

3b)Cable face pulls

4)Ab rollouts 3x6-8 30s

 Saturday Lower Body

1)Seated calf raise

2)Leg press or lunge

3)BB hip thrust

4)KB swing/ 1 arm swing + Band clams

5)Heavy sled push
 

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