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CRANK WRESTLING CLUB
Elite-3
Knee dominate
Bulgarian squat
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Hip dominate
Single leg towel hamstring curl
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal push
Push-up
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal pull
Chin-up
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Pillar
Farmer's walk
Sets
Reps
Tempo
3
3
30 second walk.
Holding weight.
Notes:
Sets 1
Sets 2
Sets 3
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