5 min arm bars
16kg bup 4/arm
24kg bup 2x1/arm
Long rep hold, clean, press and hold overhead-
held 2 24kgs for 30 seconds, held them in the rack for 30 seconds, held them overhead for 30 seconds, back to the rack for 30 seconds, then hold at arms' length for 30 seconds.
24kg swings--188 in 10 minutes
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