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Old 11-15-2008, 05:17 AM   #10
Carl Chia
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Join Date: Aug 2008
Location: singapore
Posts: 36
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15th Nov

Power Clean
40kg x 5
50kg x 3
60kg x 3
70kg x 3
75kg x 3
75kg x 2 x 2
75kg x 1

Rack Jerk
40kg x 4
50kg x 3 or 4
60kg x 3
70kg x 2
80kg x 2
85kg x 1
90kg x 1 (PR)

RDL
70kg x 5
90kg x 3
100kg x 3
110kg x 3

Cross Chop
with 5kg medicine ball
2 sets of 20 each side
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