20 x bar work
50 + Red x (3)2
70 + Red x (3)2
90 + Red x (3)2
110 + Red x (3)2
120 + Red x (2)2
130 + Red x (1)4
130kg 3" Deficit Banded Snatch Deadlift
Snatch Pull:
130 x (1)3
Kettlebell Press + Pull Up + Dips:
((16x2 x 10) + (bw x 5) + (bw + Red x 6))1
((20x2 x 10) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 10) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 8) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 6) + (bw + Blue x 3) + (bw + Red x 6))1
((24x2 x 4) + (bw + Blue x 3) + (bw + Red x 6))1
Standing Barbell Calf Raise:
60 x 10
100 x 10
130 x 10
* Notes:
- Another workout in the books and if I wasn't perfectly clear about this before, deficit banded snatch deadlifts suck.
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