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2nd DEC 2013: Back to basics!

2 Dec

Back to normal training routines after quite a lot of competitions lately. Feels good. I could feel the weekend’s competition in my lifts today, and my hands are quite fuc#ed from all the rope climbs, I did – so I had to dig deep and focus today. The KGs speak for themselves, and the lifts were light. I’m building up to a lifting meet on 14th DEC.

Warm-up

2 km running in 9 min (easy)

Then

Every 9th sec for 3 min: 2 Burpees (to 15 cm target)

Then

2 x

15 push-ups
15 V-ups
15 rev hyper

Lifting

Snatch: 35 kg (3 reps) – 45 kg (3 reps) – 55 kg (3 reps) – 45 kg (3 reps x 3 from full foot) – 55 kg (3 reps) – 60 kg (2 reps x 2) – 65 kg (2 reps x 2)

A little detour up, down and up to reset technique. Went fine and I kept cool and just lifted.

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (1+2 x 2) – 80 kg (1+2 x 2)

Great focus!

Front squats: up to 3 x 3 reps @ 85 kg (light)

Snatch pulls: 45 kg (4 reps) – 65 kg (2 x 2 reps) – 75 kg (2 x 2 reps)

Finisher

3 rounds:

30 double-unders
6 ring dips

Result: unbroken

Then

90 sit-ups
90 Russian twists @ 12 kg

Distance biked

12 + 10 km

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Pics: From Saturday’s competition.

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