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14th NOV 2014: Heavy’ish Friday

14 Nov

Warm-up

30 GHD back ext
15 push-ups
15 V-ups

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (2 reps) – 60 kg (1 rep x 2) – 62,5 kg (1 rep) – 65 kg (1 rep)

C&J (2+2 reps): 45-55-60-65-65-70-72,5 kg

Back squat: 65 kg (5 reps) – 75 kg (5 reps) – 85 kg (5 reps) – 90 kg (3 reps) – 95 kg (3 reps)

Snatch pulls: 4 x 4 reps @ 65 kg

Good mornings: 2 x 10 reps @ 35 kg

Front rack alternating lunges: 2 x 10 reps @ 55 kg

BW stuff

3 x 3 reps strict pull-ups to 10 sec top hold

WOD

EMOTM x 16 min:

Odd: 10 back squats @ 60 kg
Even: 10 push-ups

Unbroken!

Finally lifting a little heavier again + having lots of energy!

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