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8th JAN 2014: Just lifting weights today!

8 Jan

Warm-up

2 km run in 8:something (great pace all 2 km)

Then

30 push-ups
30 V-ups
30 rev hyper

Lifting

Snatch bolt (feet in landing position, 3 reps): 35-45-50-55-60-60-60 kg

Power cleans: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps) – 77,5 kg (2 reps)

Back squats (3 reps): up to 95-105-110-110-105 kg

Push press (4 reps): 45-55-60-65-62,5-62,5 kg

Clean pulls from deep hang (below knees, no belt, 4 reps): up to 85-90-90-90-100 kg

Abs

2 x 65 sit-ups

Distance biked

2 x 10 km

That’s it! Gymnastics, rowing intervals and a little CF fun tomorrow!

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Pic: Friends (Butcher’s Classics 4.0, Fall 2013)

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