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27th DEC 2013: Heavy Friday – and it went WELL!

27 Dec

I’ve been training alot in the Christmas days because I’m going skiing tomorrow and wanted to get all of my lifting and CrossFit programming for the week done prior. BUT – every Friday is heavy Friday in IK99 Weightlifting Club. Today as well – and it went super fine. Raising the bar…

Warm-up

2000 m running in 9 min (light)

2 x

15 push-ups
15 V-ups
15 rev hypers

Lifting

Front squats (4 reps): up to 85-90 kg

Squat snatch: 45 kg (3 reps) – 55 kg (2 reps) – 60 kg (2 reps) – 64 kg (2 reps) – 66 kg (2 reps x 3) – light!

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (1+1) – 80 kg (1+1) – 85 kg (1+1 x 2) – 90 kg (1+1) – super easy!

Back squats (5 reps): up to 95-95-100-100 kg

Great lifting day. Technique and speed went really well. Focus was perfect. I love it. Fasting btw…

BW finisher

3 x 5 strict C2B pull-ups

3 min jump rope (singles)

2 x rack L-sit: 45-30 sec

2 x 55 sit-ups

Distance biked

2 x 10 km

Wrote my 2013 training reflections today, Read them here: https://sarahsdailytraining.com/2013/12/27/2013-reflections-2/

– and thanks for all the sweet and supportive response I’ve already received. It means a lot!!!!

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