How much weight do you need to lift to get stronger? A new study suggests it’s not as much as you think—but more is still better when it comes to muscle size.
The exercises were chest press, shoulder press, lat pulldown, seated row, squat, leg press, and leg extension, each done for 8 to 12 reps per set. ( i’m changing it a tiny bit for us with doing up to 20 reps, but no less than 8)
2 rounds: ( 1 bar)
20 Power clean and Push Jerk 95/65
20 Atomic Sit ups
20 Power snatches 95/65
20 Hollow rocks