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Unit 10 Assignment 1 - Training Session.
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This spreadsheet supported an assignment which was marked and IV'd at a distinction level.
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Session 1 - 75% SETEXERCISE WEEK REPS SETS
1RM 1
1A Hang Power Clean 1 5 4 50
SUPERSET 1
Pallof ISO Hold x
1B 1 2 4 0
20s
2A Barbell Back Squat 1 5 4 82.5
SUPERSET
2
Band Assisted
2B 1 8 4 0
Pogos
3A Bench Press 1 5 4 45
SUPERSET
3
3B Bent Over Row 1 5 4 40
4A Romanian Deadlift 1 5 4 75
SUPERSET
4
4B Cable Twist 1 8 4 20
Cool Down - 3 minutes gentle Cross Trainer - Passive/Static Stretching 5-7 Mi
Session 2 - 75% SET
EXERCISE WEEK REPS SETS
1RM 1
1A Trap Bar Deadlift 1 5 4 90
SUPERSET 1
1B CMJ Squat Jumps 1 8 4 0
Barbell Shoulder
2A 1 5 4 32.5
SUPERSET Press
2
Med Ball Rotation
2B 1 8 4 5
Throw
3A Barbell Step Up 1 10 4 30
SUPERSET
3
DB Accenuated
3B 1 10 4 10
Lunge Jumps
4A Weighted Pull Ups 1 5 4 10
SUPERSET
4
, 4A Weighted Pull Ups 1 5 4 10
SUPERSET
4
4B Speed Pull Ups 1 5 4 0
Cool Down - 3 minutes gentle Cross Trainer - Passive/Static Stretching 5-7 Mi
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