1x body weight or 50% of your 1 rep max. pause each rep at full lockout, 7 seconds each rep. Begin each set with a normal grip, switch up as needed
Warmup: 75 jumping jacks & 75 wall ball shots, increase weight every 25 reps
Cool down: weighted situps, max reps in 4 minutes. 15lb-M, 10lb-W
RESULTS:
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