Weightlifting
Jerk Hold (2 sec in dip/split)
6 sets x 1 rep @ 80 kg
Push Press
4 sets x 5 reps @ 70 kg
Step Back Lunge
5 sets x 8 reps each leg @ 95#
Accessories
Back Extensions
3 sets x 15 reps
Hanging Leg Raises
3 sets x 10 reps
Conditioning
30 sec DUs
30 sec Hollow Hold
10 min
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