usual w/u:
2min rope
dynamic stretching
dl 155 x 3, 225 x 1
w/o:
dl 225 x 50 - 12min (5, 5, 6, 7, 7, 5, 5, 5, 5)
rope the remaining 8min
neck raises 16kg x 3s x 10r
-went with 225 instead of 235. 235 next fo sho.
-neck raises were on the heavy side.
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