Warm up
Jump rope 5 mins
Mobility movements 5 mins
Workout
Back Squats
1 x 5 x 20kg
1 x 5 x 40kg
1 x 4 x 60kg
1 x 3 x 80kg
Work Sets
3 x 5 x 100kg
Clean & Jerk
2 x 5 x 20kg
Work Sets
5 x 3 x 75kg
Weighted GHD Sit Ups
3 x 12 x 15kgs
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Current PB's (B/W 83kgs)
- "FRAN" - 5.14mins
- 24kg Kettlebell Snatches in 5 mins - 110 reps
- Back Squat 1RM - 155kgs
- Bench Press 1RM - 102.5kgs
- Deadlift 1RM - 152kgs
- Press 1RM - 71kgs
- Clean & Jerk 1RM - 100kgs
- Snatch 1RM - 75kgs
- Overhead Squat 1RM - 85kgs
- Front Squat 1RM 115kgs
- Max Pull Ups - 33 reps
- Weighted Pull Up 1RM - 40kg
- Consecutive Hand Stand Push Ups - 15 reps
- Consecutive Muscle Ups - 4
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