Wednesday
rush, rush, rush
Iso Press
to 67.5-kilos a side x 3 and then 2 reps, d/s 47.5-kilos x 8 reps
Hammer d/b curls
to 45-kilos a hand x 3 x 6 reps
O/H/T/Ex
to +60-kilos (69) x 12 reps - sleeves on and spot into position
TPD
done as a finisher after above 12p x 8 hard reps
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