20 x (5)3
40 x 3
50 x 3
65 x 3
70 x 3
75 x 3
Clean + Power Jerk:
20 x bar work
50 x (1+1)2
80 x (1+1)2
110 x (1+1)2
130 x (1+1)1
140 x (1+1)1
150 x (M)2
140 x (1+1)1
143 x (1+1)1
146 x (1+1)1
146kg Clean + Power Jerk
Clean Pull:
157 x 3
160 x 3
163 x 3
163kg x 3 Clean Pull
Front Squat:
50 x 3
80 x 3
110 x 3
143 x 3
146 x 3
148.5 x 3
Reverse Hyper (Roller) + Hanging Leg Raise:
((175 x 16) + (bw x 16))3
Standing Band Lateral Raise:
Purple x (20)3
Good Morning:
30 x 6
40 x 6
50 x 6
* Notes:
- A little disappointed today with the two missed lifts at 150kg. I didn't even give an honest attempt and broke down mentally. Nevertheless, I did managed to regroup and collect myself to walk away with a successful 146kg clean + power jerk.
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