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David 8-10-14 DE Upper Body

A1: 2 sec Pause Bench, 6×4 (310)
A2: Speed Bench 50% w/bands x2 (195+doubled minis)

B1: Elbows Out Extensions oscillatory disadvantage 4×8 (30)
B1: Standing elbows out explosive elbow band extensions 4×8 (mini)

C1: Pauses Chest supported rows 3×8 (55)
C2: External band isometric hold 7 sec x3 (mini)

D1: 7 sec concentric straight bar pullovers 3×4 (100)
D2: Standing Banded Scap slides 3×10

http://youtu.be/axyI5OBv5Ss

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