Medium Lift Day
Back Squat 60%/4, 70%/3, (80%/3)x3
Muscle Clean 60%/3, 70%/3, 75%/3, (80%/3)x2
Super set for last three sets only
Bench Press 60%/5, 70%/5, (85%/5)x3
Bent over Rows (85%/5)x3
Endurance
1:2 work to rest ratio
100m
rest
200m
rest
400m
rest
X3
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