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Old 12-30-2011, 08:50 PM   #14
Adee Zukier
New Member
Join Date: Dec 2011
Posts: 17
Default Friday December 30th, 2011

This week is kind of scattered due to missing a week in Florida. Took a rest yesterday so Today I decided to work on the core and Front Squat. I wont be maxing out my squat tomorrow and technically already maxed my Snatch and Clean and Jerk earlier this week I will just do heavy technique tomorrow.

Today's Workout

Front Squat Max Effort

Goal: 180

1 x 115
1 x 135
1 x 155
- tough but felt like I could make 175
1 x 175
- failed effort
1 x 175
- really hit that sticky spot but fought for it.

Core Workout

Had fun in the gym enjoying the freedom before the new program begins Monday.

Played on the rings with some muscle up practice - 1 strict and then 4 singles with turnout and a kip. Shoulders are still transitioning into the ring holes, need to transition to a higher position by pulling harder.

Planks - 1 min on each side, front, left and then right. Then went through sets of situps with straight legs emphasis on upper body remaining tight and leg raises.

Rested and recovered with some stretching for an hour and wanted to climb the rope.

3 Rounds
3 rope climbs
9 pushups
15 20'' box jumps - no rebounding walked down.

Time: 13:?? --> notebook has the real time and not near me this moment.

Took videos today and hope to figure out how to load them here. UFC Fight Night tonight!!
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