5x3 @ 135lbs - 15 reps
5x5 @ 115lbs - 25 reps
5x7 @ 95lbs - 35 reps
5x9 @ 75lbs - 45 reps
110 reps total
Cash Out: Hang Muscle Snatch - 5x5 @ 75lbs
AVG HR - 135 BPM
MAX HR - 149 BPM
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“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.
By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.
They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge.
Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems.
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