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3|2|19 and 3|4|19

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3|2
7 x 10 reps superset of:
- neg pullups, concentrically pause for 2 sec
- pushups, eccentrically pause for 3 sec
- vertical jumps

RC scap stuff

3|4 LCM
5 x 20-25m fr 90-95%/30-25m ez bk or br on 1:20
3 x 20m fr 90-95%/30m ez bk, br, fr resp on 1:40
2 x 12.5 fr 95%/12.5 ez br r0:20 12.5 ez br / 12.5 fr 95% +flip
12 x 15m fr 95%, from dig center pool 2x ea length
4 x 15m fr 95% on 1:00
4 x 25 fr kick on 0:20 rest

Shoulders feel good. Hips ache from 3|2

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