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Lizanneh

4/19 Gym workout - swings and squats

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by , 04-19-2010 at 07:27 PM (1221 Views)
Joint mobility warmup & 8kg halos

Did four times
1. Static stomp deadlift - DB 12kg, hold 10 sec at top x3
2. DB 12kg Swings x10
3. Towel 16kg swings x 10
4. Rest

2H swings 16kg x 15 - 4 sets

Squat complex:
12kg 1 GSQ, hold 1 sec
12kg 2 GSQ, hold 2 sec on the last rep
12kg 3 GSQ, hold 3 sec on the last rep
12kg 4 GSQ, hold 4 sec on the last rep
rest
12kg 5 GSQ, hold 5 sec on the last rep
12kg 6 GSQ, hold 6 sec on the last rep
rest
8kg 7 GSQ, hold 7 sec on the last rep
8kg 8 GSQ, hold 8 sec on the last rep

TGU w/ 8kg - 1 left, 1 right

Flexed arm hang - one chin-up to over bar, held 20 seconds
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