260308

Clean and jerk 1-1-1-1-1-1-1 reps ~ Max. 57.5 kg (Max. jerk 50 kg)

Running 30 mins ~ 5 km

211107

Badminton - 2 hour

Clean and Jerk 3-3-3-3-3 reps ~ max. 35 kg

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180707

1. Weighted pull-ups 1-1-1-1-1-1-1 reps
Max. 15 kg

2. 30 Clean and Jerks for time (Men use 135#, Women use 85#)
7:48 - use 30 kg ~66#

3. Bench Press 5x5:
5 x 8.75 kg
5 x 10 kg
5 x 11.25 kg
5 x 12.5 kg
5 x 13.75 kg
Compare to 090707

4. Front Squat 1-1-1-1-1-1-1 reps
Max. 60 kg ~ 130#

5. Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups
5 rounds, 2 thrusters - 2x12.5 kg db ~55#

A Postcard From Amsterdam (Flickr)