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November 29, 2018

Classical Clean & Jerk

       1RM

    3X2+1@80%

Back Squat

        4x3@85% 

SNATCH BALANCE

    3X3@45-55%

November 28, 2018

Over Head Squat

            4X3@80%

            1x2@90%

            1x2@95%

DeadLift 

3x7@75%/120%@C

3X5@85%/130%@C

Military Press

3X3@45-50%

November 25, 2018

CLASSICAL SNATCH

4X3@85%

1@90%

FRONT SQUAT

4X3@85%

WIDE GRIP PRESS FROM REAR

3X5@30-40%

November 23, 2018

HANG POWER CLEAN+HANG CLASSICAL CLEAN

5X3+2@75-80%

HIGH SNATCH PULL OR PANDA PULL

3X5@90-110%

BENCH PRESS

4X3@80%

November 20, 2018

Classical Clean & Jerk

5x(3+1)@80%

1X(2+1)@90%

Clean Pull

4x5@115%

November 18, 2018

Power Snatch

3X3@70%

Power Clean&Jerk

3X2+1@70%

Military Press

3x5@45%

November 15, 2018

Front Squat 

4X4@83%

BODYBUILDING

Pumping back squat

3x`15@30-40%

Bench Press

3x5@75-80%
Muscle Clean & Press

3X8@35-40%

Wide Grip Bent Over Row

3X12@30-35%

Wide Grip Press from Rear

3X5@ 30-35%

Wrist Curl

3X10@M15%BW

November 13, 2018

Classical Snatch From Box

 5X3@70-80%

Back Squat

4X3@85%

November 11, 2018

Classical Clean+Front Squat+Jerk
5X3+2+1@80%
Snatch Pull

4X5@115%

Military Press

3x3@45%

November 9, 2018

Back Squat

         1RM

           3X3@80%

 Power Snatch+Classical Snatch

        4X3+3@70-75%

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