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)

Today the strength is: FRONT Squat – do a couple of sets to warm up. then do 1 set at 8 to 20 reps.  You will most likely be doing about 50 tp 55% of your 1RM>

2 rounds: ( 1 bar)

20 Power clean and Push Jerk 95/65

20 Atomic Sit ups

20 Power snatches 95/65

20 Hollow rocks

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