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16th AUG 2015: Test week next week

16 Aug

  
Pic: from yesterday’s competition

Light training day today. I have a test week starting tomorrow and haven’t done any olympic lifting for a long time, so I went to practise today. I haven’t lifted heavy in any lifts for a while – not expecting any crazy numbers. New medication is going much better. It just takes time, and with regards to own results, I’m not the patient type.

Warm-up

3 x

  • 7 over the box jumps 20”
  • 7 pox jumps
  • 7 butterfly pull-ups
  • 7 Chinese jerks @ 20 kg

Then

  • Seated good mornings (variations) @ 20 kg barbell: 3 x 10 reps

Lifting

  • Technique on snatch balance, snatch, C&J, bench press. Hoping to hit 75/60+/75+/70 tomorrow. It’s approx 10 kg below my max in all lifts.

Finisher

3 x (with a 20 kg barbell):

  • 10 good mornings
  • 10 narrow grip shoulder press from the neck
  • 10 Chinese side bends
  • 10 rows
  • 10 wide grip shoulder press from the neck

Then

  • 3 x 10 reps Jefferson curls @ 24 kg KB (standing on a box)

Biking

  • 2 x 5 km
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