The

Workouts

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Tuesday, Jul 16, 2019

Deadlift 5-3-1-10The Big 3Curl-upSide plank (10 sec “rest” on centre plank)Bird dog6 sets of 10/10 for ach exercise.*Alternate sides each set.Deadlift for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM*Leave 0...

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Monday, Jul 15, 2019

Bench Press 5-3-1-10Bench Press for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM*Leave 0 reps in the tank on + set.**Record your reps.Z press w/ dumbbells 4x5 reps*Go heavier than July 9th.Dumbbells bent over row 3x10...

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Sunday, Jul 14, 2019

Clean Pull 3-3-3-2-2-2-2Clean Pull for load: #1: 3 reps @ 80% #2: 3 reps @ 90% #3: 3 reps @ 90% #4: 2 reps @ 100% #5: 2 reps @ 100% #6: 2 reps @ 110% #7: 2 reps @ 110%Clean & Jerk 6x3Clean & Jerk for load: #1: 3 reps @ 60% #2: 3 reps @ 65% #3: 3 reps @ 70% #4:...

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