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30th May 2014: La Santa Sport – day # 1

30 May

Got up at 3AM. Early. Too early!Trained a little upon arrival here in Club La Santa Sport (Canarian Islands, Spain). Nothing crazy. Foot still not ok.

Warm-up

Light jog (2 km)

Lifting

A) Back squats (5 reps): set # 1 – 60-65-75-80-85 kg // set # 2 – 65-75-80-85-90 kg

B) Bench press (5 reps, wide grip with stop): set # 1 – 40-45-50-55-60 kg // set # 2 – 45-50-55-60-62,5 kg

Then

C) Deadlifts (5 reps): set # 1 – 75-85-90-95-100 kg // set # 2 – 80-85-90-100-105 kg

D) Shoulder press (5 reps): set # 1 – 30-30-32,5-35-37,5 kg // set # 2: 30-32,5-35-37,5-40 kg

Gymnastics

Handstand walk: 50 meter

Strict handstand push-ups (narrow): 15 reps

Bar dips (upperhand grip, done on single bar): 5 x 5 reps

That’s it!

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