A great article from Pavel's newletter from Alwyn Cosgrove on the importance of balancing mass and acceleration in one's strength training.
http://www.dragondoor.com/articler/mode3/417/?c=pbp-130
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Ed Coan setup/Kono fall back/press: 175 x 1 x6, 185 x 1 x 5, 16 kg swing vo2 24 sets of 8, ring tri ext, reve band curls
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