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17th DEC 2014: Just lifting today

17 Dec

Endurance

3,5 km running + 50 air squats

Lifting

Snatch with stop at knees (3 reps): 35-40-45-45-50-50 kg

Squat clean + front squat + split jerk (2+3+2 reps): 45-55-60-60-60-60 kg

Thrusters finishing on toes: 35 kg (6 reps x 2) – 45 kg (5 reps x 3)

Jumps from squat position: 4 x 6 reps @ 15 kg barbell

Finisher

10 pull-ups
10 C2B chin-ups
28 rack dips

4 x 10 reps seated cable rows: 55-50-45-46 kg

50 Russian twists @ 15 kg

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