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Torsdag 25 oktober v.43 (13:40-15:05 (85 min))
Mark (sumo):
60 x 12
60 x 10
60 x 8
80 x 6
100 x 4
120 x 3
140 x 2
160 x 1
180 x 1 @8.5
200 x 0
200 x 0
Pausbänk:
20 x 8
20 x 6
20 x 4
40 x 3
55 x 2
65 x 1
72.5 x 9 + latsdrag neutral
72.5 x 9 + latsdrag neutral
72.5 x 9 + latsdrag neutral
72.5 x 9 @7.5 + kabelrodd bred
72.5 x 9 @8.5 + kabelrodd bred
72.5 x 9 @9
6x9@70%, @7, 3915 kg
2 set EZ-curls + 2 set maskinflyes + 2 set pushdowns
1 set sidolyft
1 set benspark
1 set band pull-aparts
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Lördag 27 oktober v.43 (16:00-17:20 (80 min))
Pausbänk:
20 x 10
20 x 8
20 x 6
55 x 3
62.5 x 2
70 x 1
77.5 x 7 + latsdrag neutral
77.5 x 7 @6.5 + latsdrag neutral
77.5 x 7 @7 + latsdrag neutral
77.5 x 7 @8 + kabelrodd bred
77.5 x 7 @7.5 + kabelrodd bred
77.5 x 7 @8 + kabelrodd bred
77.5 x 7 @8.5 + kabelrodd bred
7x7@75%, @7, 3797.5 kg
3 set maskinflyes + 3 set kabelrodd smal
4 set kabelflyes låga + 4 set latsdrag olika grepp
5 set pushdowns + 5 set hantelcurls
1 set facepulls
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