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Old 01-03-2013, 08:36 AM   #1176
markievicz
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Join Date: Nov 2011
Location: Ireland
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Thursday 3 Jan. 2013

Rack Pull just below the knee
180kg x 3
180kg x 3
180kg x 3

Rack Clean just above the knee
60kg x 10

Power Shrug -just above the knee
100kg x 3
140kg x 3
170kg x 3

Waist High Pulls
100kg x 1 3 Singles
120Kg x 1 1 Singles

I think I am doing this wrong , will take a vid next week.

Pull Ups
BW x 6 - 5 sets Total 30

Ab Wheel From Knees
BW x 10 - 3 sets Total 30


Notes
Rack pulls felt just about right
Power shrugs are also tough but feel ok.
Will slowly add weight to these.
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