Weightlifting
Jerk
5 sets x 1 rep @ 106 kg
Accessories
Push Press
5 sets x 5 reps @ 70 kg
Back Squat
2:3:1:1
5 sets x 3 reps @ 100 kg
T-Bar Row (25#)
Banded Lat Sweeps
30 sec on
10 sec off
5 sets of each
Ring Row
Prone Fly (10#s)
30 sec on
10 sec off
5 sets of each
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