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After almost 2 years of Misfit programming we have decided to change it up for a bit. This will give us a chance to go back to perfecting basic lifts gain pure strength and challenge us in new ways. This will also give other areas and joints a break to help our over all longevity and durability.

So the basics of the program will be squats, deadlift, press and bench press. All of the percentages are based on 90% of your 1 RM for example your 1RM =100lbs so your training max (which all percentages during the workouts are based) would be 90% of 100 lbs so 90 lbs. If you do not have a 1RM establish on during this first week. We will do 6 week cycles with week 7 being a deload week. After that we will add 5 lbs to upper body lifts and 10 lbs to lower body lifts (added to training max I.e old trading max 90 new 95 or 100.
Key- training max=90% or 1 RM this is what all percentages are based.



Press 5@65,75,85% (1xfirst set max reps)

Push press 5×10@50-55%

Strict pull ups 5×10 or Muscle ups 5×5

If you can not do strict pull ups do with a band or ring rows.

For time
1000m row
25 Empty bar strict press
20 Ring rows

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