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MM3 and Coc3 cert training.


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Josh O'Dell

It's time I start a log, I obtained allot of certs a few years back so I am going to start where I left off. I only train grippers on Saturday so I will post this upcoming weekend. See ya then ;)

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You are so motivated, you started two logs! 😜

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Josh O'Dell
13 hours ago, Chez said:

You are so motivated, you started two logs! 😜

Haha what the world happened lol

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Josh O'Dell

Ok so here it is, my plan is to cert the MM3 then the coc3.

Warm-up

HG150 x10 MMS

Dumbbell curls x10

HG200 x5

Pushupsx15

2.5 x3 MMS

Dumbbell shoulder press x10

Rb N300 3xR 2xL

DB curlx10

Elite 1xR coc3 1xL

Pushupx20

Elite 1xR coc3 1xL

Shoulder pressx15

Coc3 GHP Block set 1xR coc3 LT 1xL

20pushups 

Coc3 GHP Block set 1xR coc3 1xL 

Curlsx20

Coc3 3mmsreps R, 2.5 4xL

25pushups

Elite 1xR RBN300 1xL 

Shoulder press x15

2.5 10xR 5xL 

Incline pushupx10

HG250 13xR 10xL

Wrist roller 7.5lbs 4reps then burn out with filed hg200 filed x2

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  • 2 weeks later...
Josh O'Dell

Warm up

Pushupsx10

Hg150 x10

Dumbbell curlsx10 35lb

Hg200filed x10

Shoulder press dumbellx10

Coc2.5x3 L&R

Working sets

Pushupsx10

Coc3 x3 R RBN300 x2 L

Curlsx10 

Coc3 LT x2 R 1rep L

Shoulder pressx10

GHP8 attempt very close Coc3 LHx1

Pushupsx10 

Ghp8 close Coc3 Lhx1

Curlsx10

Ghp8 172# closed new PR! COC3 Lhx1 

Shoulder pressesx10

Coc3 5x R coc2.5 x5 Oh

Pushupsx10

2.5x10R x8L

Wrist roller x4 hg200filed x20 4sets

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