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12th JAN 2014: Sweet Sunday training!

12 Jan

Last training of the week. Went fine!

Running

2 km running in 9 min (easy)

Lifting

Bench press (wide grip with stop): 4 x 5 reps @ 65 kg + 2 x 3 reps @ 70 kg

Bench press (narrow grip with stop): 5 x 8 reps @ 42,5 kg

Pause back squats: 5 x 5 reps @ 77,5 kg (3 sec pause, bottom)

BW stuff

Rack dips: 27-13-13 reps

C2B pull-ups: 5 x 3 reps

GHD sit-ups: 2 x 12 reps @ 12 kg

Sit-ups: 3 x 65 reps

A few bar muscle-ups

Distance biked

10 km

That’s it!

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