{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/6512addeccb0b20011dc5606?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Friday - 29/9/23","description":"<p>Heavy lifting developing </p><p><br></p><p>power to lift heavier weights</p><p>speed to move the body faster</p><p>strength to withstand outside forces</p><p><br></p><p>Todays training will help us excel physically inside and outside the gym </p>","author_name":"Bua"}