Warm-up:
3s each side of 25r piri crunches
Rest 90 sec between sets.
Workout:
4 sets each of:
12 back squats AHAP
8 clean curls AHAP
Post weights used per set to comments.
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How to know if you have selected the correct weight for your Clean Curls:
Step 1 - Find a weight too heavy to bring up under your own power with strict form.
Step 2 - It should be light enough that you can bring it back down under complete control.
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Credit: all those years of twisting the throttle (cool huh?). Strong work Joe.