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24 & 26/06/24 Weightlifting

Monday

Snatch (Any)

1x4 40,50,60

1x3 65,70,80

8x1 90


Clean & Jerk

2x2 clean + 2 jerk 40,50,60

1x3 clean + 1 jerk 70,80

8x1 clean + 1 jerk 90


Backsquat (3sec pause @bottom)

1x6 40,50,60

1x5 65,70,80

3x3 90


Wednesday

Push press

1x4 40,50,60

1x3 65,70,80

5x1 90


Bench Elevated Row

1x4 40,50

1x3 55,60

6x1 70


Accessories

4x6 Barbell Hip Thrust

4x6 Bulgarian Split Squats

4x6 Bent over Row

4x6 Hamstring Extension

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