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DO 20 MINUTES OF STRENGTH (ST) TRAINING AT LEVEL 1 (60-70% of MHR): Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!
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