Deadlift 3 x 5
200# on all sets.
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World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. --Excerpt from www.crossfit.comPR’s
Shoulder Press: 83Push Press: 110
Push Jerk: 115
Split Jerk: 95
Clean: 115
Clean & Jerk: 115
Deadlift: 230
Back Squat: 160
Front Squat: 135
Overhead Squat: 80
Snatch: 80
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