20 x bar work
60 x (3)3
80 x (3)2
100 x 3
120 x 3 (3:3:131)
140 x 3 (3:6:134)
160 x 3 (3:9:137) = 174 * dmax
132.5 x (5)3 (15:24:152) @ 75%
180kg x M Front Squat
Low Block Clean:
20 x bar work
40 x (1)5
60 x (1)3
80 x 1 (1:25:153)
100 x (1)2 (2:27:155)
120 x (1)7 (7:34:162) = 123 * dmax
120 x M (1:35:163)
120 x 1 (1:36:164)
120 x M (1:37:165)
120kg Low Block Clean
Hanging Leg Raise + Reverse Hyper (Roller):
((bw x 16) + (80 x 16))3
* Notes:
- Crushed again with the front squats -- FUCK! Block cleans weren't so bad but standing up was a grind!
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