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☠ "Master of magic, God of war, Odin wanders alone." ☠

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Seated Zerchers from pins

1 x 3 x 50/70/90/110/130/160

Snatch grip shrugs

10 x 5 x 160, straps

No hands squat

2 x 6 x 50
4 x 3 x 70

Standing flyes

10 x 20 x mediums

Pull ups

15 x 3 x bw

Chins

15 x 3 x bw

Dog bone pull up

8 x 3 x bw


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Mace, 6kg

360° swings, 3 sets
10 to 2, 3 sets

Hyper extensions

6 x 20 x bw

Hindu push ups

6 x 10 x bw

Full ab wheel

4 x 6 x bw

Dragon flag

3 x 10 x bw

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Sneak preview :trollface:

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Barbell hold + Farmers pick up

50kg barbell + 30kg farmers, 5 sets
50kg barbell + 50kg farmers, 5 sets

Bottom paused squat

20 x 3 x 50

Straight arms push down

12 x 10 x medium

Kneeling abs

3 x 100 x medium


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echt wel gek hoe die barbell blijft liggen terwijl die wel wiebelt :p
 
Je fans houden ervan hoor :thumb:
 
Snatch grip high pull from pins

1 x 3 x 50/60/70/80/90/90/80/70/60
20 x 1 x 50

Standing flyes

6 x 20 x mediums

Incline bench

20 x 5 x 50

Lat pull down

12 x 10 x mediums

Seated row

8 x 12 x mediums

Pallof press

10 x 10*10 x medium

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Piper squat

2 x 6 x 20
2 x 6 x 40
8 x 3 x 50

Self loaded leg press

1 x 12 x 50/60
1 x 20 x 70

Oly bar hack squat from low pins

1 x 30 x 70

Sissy squat

6 x 10 x bw



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