20 x bar work
40 x 3
50 x 3
65 x 3
72.5 x 3
Rack Power Jerk:
55 x 2
80 x 2
95 x 2 * re-rack
110 x 2 * re-rack
115 x 1
120 x 1
Clean Deadlift + Clean + Squat:
50 x (2+2+2)1
70 x (2+2+2)1
80 x (2+2+2)1
95 x (2+2+2)1
110 x (2+2+2)1
117.5 x (2+2+2)1
117.5kg x 2 Clean Deadlift + 2 Clean + 2 Squat
Reverse Hyper (Roller) + Hanging Leg Raise:
((170 x 20) + (bw x 20))3
Standing Band Cuban Curl:
Purple x (20)3
* Notes:
- Last official deload day and it was programmed with all this silly cardio/clean complexes. At least it's over and now I can focus on next weeks all out training sessions.
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