27/11/10 training

entrainement long cycle
- abs : 35rep
- long cycle 2X16kg 2min : 20rep
- long cycle 2X24kg 2min : 8rep
- long cycle 2X20kg 2min : 18rep
- long cycle 2X16kg 2min : 22rep
- pull up : 8+8
- push press barbell 50kg : 3+4
- dip's : 10+10