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22nd MAY 2014

23 May

Summer is here. At least for a day. Super sore throat and having trouble breathing. Strange…. Took it easy today.

Warm-up

3 km running

4 sets:

20 GHD sit-ups
20 GHD back ext

Endurance

400 m run + 10 C&J @ 40 kg
1:30 min break
400 m run + 10 burpees
1:30 min break
400 m run + 10 C&J @ 40 kg
1:30 min break
400 m run + 10 burpees
1:30 min break
400 m run + 10 C&J @ 40 kg
1:30 min break
400 m run + 10 burpees

Strength

A: Pause back squats: 4 x 8 reps @ 85 kg

B1: Pause bench press (narrow grip): 4 x 8 reps @ 55 kg

B2: Strict ring muscle- ups: 4 x 4 reps (toe support, Mainz holding my toes)

C: Shoulder press: 4 x 6 reps @ 40-40-35-35 kg

Distance biked

2 x 13 km

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