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Bench press 3RM
65, 75, 85, 95, 105, 114/251

2,5 km run
10:48 *PR* I think

Nice work 6am!
Warm up
10 Burpees, 10 Lunges, 10 Ring Rows, 10 Pushups, 10 Mountain Climbers, 10 Burpees, 10 Lunges, 10 Pause Squats, 10 Ring Rows, 10 Tempo Pushups, 20 Mountain Climbers

Bench Press 3RM
5, 6, 7, 8, 9, 10 *PR

2.5 km walk
~ 25 mins.

Congrats on the 2.5 run PR Michel!


Bench 5RM
45, 55, 65, 70, 75, 80** PR

First 3 reps felt good, 4th was a disaster and almost lost it, 5th felt a bit better.
2.5km run - 11:43
14km run
Average pace of 5:05/km. Little faster than the 12km pace on Monday. Was still feeling that last run in the legs but overall still a good moderate paced run. Stride and pace work tomorrow and then no running till Monday!
Bench Press 3RM to 50 (F, 1/3)

2km Row
Time: 9:01.2 (PR)
6km Run

Warmup: Tempo Ring Rows, Negative Pullups, Tempo Pushups, HKR, Temp Squats

Front Squat 3RM to 54

Bench 3RM to 38 - Much better this week :)

OHS 3RM to 27 - Miles better this week :D