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25th APR 2014: Heavy Friday!

25 Apr

Heavy Friday as usual…. Went super fine. Lifts felt lighter than ever. Gotta love it!

Morning endurance

3 km run

:::Lifting:::

Warm-up

3 x

15 GHD sit-ups
15 GHD back ext
15 push-ups

Then

2 x

8 strict C2B pull-ups
12 strict handstand push-ups

Lifting

Snatch: 45 kg (2 reps) – 55 kg (2 reps) – 60 kg (2 reps) – 64 kg (2 reps) – 68 kg (1 rep) – 70 kg (1 rep)

C&J: 45 kg (2+2) – 55 kg (2+2) – 65 kg (2+2) – 75 kg (1+2) – 80 kg (1+2) – 83 kg (1+1 x 2)

Light lifts!

Front squats (3 reps): up to 80-85-90-95 kg

Snatch high-pulls: 4 x 4 reps @ 55 kg

Bench press with stop (wide grip): 5 x 5 reps @ 60 kg

Finisher

3 x handstand walk ~ 10 meter

3 x 30 Russian twists @ 16 kg KB

Distance biked

2 x 10 km

Another great training session!

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