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23rd MAY 2014: Light Friday

23 May

Haunted by allergy today, so kept everything light. Hoping to lift heavy tomorrow!

Warm-up

2 x
15 GHD sit-ups
15 GHD back ext
8 C2B chin-ups

Lifting

Power cleans: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (2 reps) – 70 kg (2 reps x 2)

Front squats (3 reps): 45-65-85-85 kg

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

Deadlift (no belt, no touch and go): 4 x 8 reps @ 85 kg

Press from the neck (snatch grip, 8 reps): 30-32,5-32,5-32,5 kg

Strength

DB rows: 4 x 8 reps each arm @ 25 kg

Strict C2B chin-ups: 4 x 4 reps

4 sets

20 sec ring support hold (top position)
20 sec ring support hold (bottom position)

Distance biked

2 x 12 km

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