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22nd AUG 2014: Lifting + endurance

22 Aug

Light training today. Planning to lift heavy tomorrow morning!

Endurance

3,5 km running

Warm-up

2 rounds:

5 strict C2B chin-ups
10 push-ups
15 air squats

There’s an outdoor rack in the park where I run. I always do something when I pass by it!

Lifting

Snatch (2 reps): 45-55-60-65-60-60-60 kg

C&J: 55 kg (2+1) – 65 kg (2+1) – 75 kg (2+1) – 80 kg (1+1)

Power clean with low catch to squat clean: 5 x 5 reps @ 45 kg

Clean pulls: 4 x 3 reps @ 85 kg

Back squats (3 reps): 65-78-88-95-103-103 kg

Abs

100 bicycle crunches
100 Russian twists @ 15 kg

That’s it!

Distance biked

10 + 6 + 10 km = 26 km

IMG_5817.JPG

Pic: My son, Carl!

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