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22nd JUL 2014: 2RM bench press @ 80 kg, 5RM bench press @ 73 kg

22 Jul

Super early morning session before going to the beach!

Endurance

6 individual rounds:

400 run
10 burpees

* 1 min rest between rounds

Warm-up

15 strict pull-ups
3 Turkish get-ups @ 20 kg (with each arm)

Lifting

Snatch balance: 65 kg (3 reps) – 77,5 kg (3 reps) – 82,5 kg (3 reps) PB – 88 kg (1 rep)

Back squat (4 reps): 75-85-95-100 kg

Power snatch: up to 3 x 3 reps @ 55 kg

3 power cleans + 1 power jerk: 62,5 kg – 67,5 kg – 72,5 kg

Bench press (2 reps): 77,5 kg PB – 80 kg PR – 80 kg

Bench press (5 reps): 67,5 kg – 73 kg PR – 67,5 kg x 2 – 65 kg

Romanian deadlifts: 4 x 5 reps @ 72,5 kg

Push press (9 reps) @ 53 kg

Core

15 GHD back ext @ 10 kg
55 sit-ups @ 16 kg KB

Distance biked

2 x 7 km

I was super tired today, so happy with my lifting results!

20140722-113911-41951547.jpg

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