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The Sultan Of Russian Swings

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  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Thursday 30th of June.

    A - Pause FS
    70kg x 5
    75kg x 5
    72kg x 5
    68kg x 5

    B - Push Press
    55kg x 10
    52kg x 10
    50kg x 10

    C - Clean DL
    120kg x 5
    125kg x 5
    118kg x 5
    112kg x 5

    D - DB lunges
    15kg x 4 x 16

    E - DB Russian step ups.
    12.5kg x 8+8 x 4

    F - Blue band GM's
    3 x 15


  • Registered Users Posts: 1,551 ✭✭✭dylbert


    Saturday 2nd of July.

    A - Snatch + OHS.
    32kgx 2 sets
    40kg x 2 sets
    48kg x 2 sets
    56kg x 2 sets
    60kg x 2 sets
    64kg x 1
    68kg x 1
    70kg x 1

    B - Clean + FS + Jerk x 2
    40kg x 2 sets
    50kg x 2 sets
    60kg x 2 sets
    70kg x 2 sets
    75kg x 1
    80kg x 1
    84kg x 1
    88kg x 1, missed the second jerk

    C - Back squats.
    111kg x 5
    105kg x 5
    100kg x 5


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