Weightlifting
Eccentric Snatch
5 sets x 2 reps @ 80kg
Back Squat
4 sets x 3 reps @ 80% (120 kg)
Judo
Ground positions/chokes
Accessories
Sumo Deadlift
1 set x 1 rep @ 405#
5 sets x 3 reps @ 285#
Bent over Rows
Sets of 10 reps @ 20#, 40#, 60#, 90#, 110# bars
Pull Overs
2 sets x 10 reps @ 50# DB
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