Sunday 7/20

PL:

  • deadlift @55% x4, @65% x5, @75% x3 x2, @85% x3 x3, @90% x3 x2
  • shoulder press @75% x5, @85% x3, @95% x2, @100% x1, @105% x1
  • block deadlift (from knees) @70% x5, @80% x5 x2, @90% x4 x4

OL:

  • FS @60% x5, @70% x4, @80% x4, @85% x4
  • snatch grip b.t.n. press 3×5
  • Kettle-bell cardio:
    -10 Russain KB swings every 30seconds for 5 minutes (medium/heavy)

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Last day of the USAW Nationals: http://www.teamusa.org/USA-Weightlifting/LIVE

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save the date for Jon & Elizabeth’s going-away party night out

One thought on “Sunday 7/20

  1. Squat 120x10x2
    Snatch upto 90 working on positioning and lots of misses because I am still trying to make drastic changes to get the bar over my heels.
    kb swings@72# 10 per 30 sec for 5 minutes.

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