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21st JUN 2014: Super fine Saturday Session

21 Jun

Slept 8 hours. I love it!

Endurance

1 km run
15 burpees
1 km run
15 burpees
1 km run
15 burpees
1 km run

Additional warm-up

20 butterfly pull-ups
20 push-ups
20 box jumps

Lifting

Front squats: 70 kg (4 reps) – 81 kg (4 reps) – 92 kg (3 reps x 2)

Power snatch: 45 kg (4 reps) – 48 kg (4 reps) – 52 kg (2 reps x 3)

Power clean + power jerk: 55 kg (4+1) – 60 kg (4+1) – 65 kg (2+1 x 3) – no belt

Deadlift (5 reps, no touch and go): 90-95-100-105-110 kg PB

Fine lifting session!

Finisher

Sit-ups @ 10 kg: 2 x 40 reps

GHD back ext: 2 x 25 reps

Russian twists @ 10 kg: 2 x 40 reps

Strict handstand push-ups (85 cm): 2 x 25 reps

Distance biked

2 x 7 km

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