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Rohith New
Rohith New
MONDAY WEDNESDAY
WEIGHT REP SET WEIGHT REP SET
SNATCH 30 3 5 CLEAN & JERK 42 3 5
SNATCH PULL 74 4 4 CLEAN PULL 77 4 4
PAUSE BACK SQUAT 0 4 3 FRONT SQUAT 53 4 2
T BAR 10 3 DUMBELL ROW 10 3
LAT PULL 10 3 ABS
ABS
TUESDAY THURSDAY
WEIGHT REP SET WEIGHT REP SET
POWER SNATCH 23 1+1 2 HANG SNATCH 23 2 5
POWER CLEAN + CLEAN 38 1+1 5 HANG CLEAN 30 2 5
FRONT PRESS (BARBELL) 10 3 BACK SQUAT 60 3 4
FRONT SHOULDER PRESS
10 3
(DUMBELL) SNATCH BALANCE 28 4 3
ARNOLD PRESS BACK PRESS
10 3 10 3
(BARBELL)
GOOD MORNING BACK SHOULDER
15 3 PRESS (DUMBELL) 10 3
HYPER EXTENSION
15 3
SATURDAY
WEIGHT REP SET
28 3 1
30 2 1
SNATCH 32 2 1
34 2 1
37 1 3
39 3 1
42 2 1
CLEAN & JERK 45 2 1
48 2 1
51 1 3
70 1 1
FRONT SQUAT
63 1 2
ABS