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How do you usually free squat? Wide/close? Parallel/Olympic?

Typically for speed days, you want to sit back on the box. It's a great tool to teach you how to squat correctly. On ME days, you could use a low box w/ a medium (closer) stance. There's a myriad of articles out regarding box squats that you can find over at elitefts.

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usually about a medium stance...slightly wider than shoulder width..

ME Bench

bench: 180, 3 x 3

dips: 40 x 5, 42.5 x 5, 45 x 5 x 2

pressdowns with doubled up mini band: 2 x 16

seated db cleans: 20, 2 x 15

prone trap raises: 5's, 2 x 15

antirotatebarbell: bar + 20, 2 x 10

front planks: (3) 30 sec.


nice to have a workout under an hour....and seated db cleans are pretty cool.

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seated DB cleans...hhhhhmmmm sounds good. do you do those one arm at a time or both?

both at the same time....i really liked them.

found them on youtube...the defranco video.

You always seem to find new and interesting movements to do. Keep it up Pity.

IronWorker

i got the idea from darkhorse

I always include seated cleans whenever possible. IMO a superior upper back and shoulder exercise.. I prefer keeping them as heavy as possible though.

Good stuff, will have to give them a try.