2 rounds of:
10 Push ups
5 Pull ups
4 rounds of:
5 Weighted Pull-ups(35 lb./18 lb.)
7 Strict Pull-ups
9 Kipping Pull-ups
Rest 3 minutes between each round.
50 Toes to Bar, every time you break do 25 Double-unders
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The 2013 World Weightlifting Championships are this week! Lu Xiaojun (China, 77kg class, current world and Olympic record holder) is a fun lifter to watch! Check out his practice pause squats this week in preparation for Thursday when he lifts in competition.
That’s 260kg (572 lbs.) that he is squatting, pausing at the bottom, and driving up – for practice.
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