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22 & 24/04/24 Weightlifting

Monday

Hang Squat Snatch

1x4 40,50,60

1x3 65,70,75

5x1 80


Power Clean & Split Jerk

2x2 clean + 2 jerk 40,50,60

1x3 clean + 1 jerk 65,70

5x1 clean + 1 jerk 80


Backsquat (1+1/2)

1x6 50,55,60

1x5 70,80

4x2 90


Wednesday

Push press

1x4 40,50,60

1x3 65,70,75

5x1 80


OHS

1x4 40,50,60

1x3 65,70,75

5x1 80


Front Squat (1+1/2)

1x6 50,55,60

1x5 70,80

4x2 90

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Monday Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cle

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