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1-7-11 Training

press: 90×3, 105×3, 115×3

bench press w/pause: 125x6x4

pull-up: 15 reps

seated row: 120x10x5

pushdown / curl: 3×10

kb snatch: 16kgx10+10, 20kgx8+8, 24kgx6+6, 20kgx8+8, 16kgx10+10

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