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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