Monday 22.1.18

Back Squat

5 sets of 3 reps @ 85% of 1RM

Rest 2 minutes between sets

Weighted chin ups (supinated grip)

4 sets of 2 reps with a 10 second hold at the top of each rep

Rest 90 seconds between sets

*add weight if possible


21 15 9

Thrusters @ 42.5/30kg

Pull ups

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