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8th DEC 2013: Skills, WODs & Squats!

8 Dec

Training @ Butcher’s Lab with Søren and Nicolai. Finishing the work I didn’t get done during the week. Another great training session! Great improvement in both skills, BW strength – and squats were really light. I love it!

Warm-up

9 min rowing

150 double-unders

Conditioning

EMOTM x 8 min:

7 KB swings @ 24 kg
1 muscle-up

Then

4 reps strict muscle-ups (singles)

Skills WOD

3 rounds:

30 double-unders
6 ring dips

Time: 1:32 min

5 min rest

3 rounds:

30 double-unders
6 ring dips

Time: 1:35 min

All unbroken in both rounds!

Skills/abs

2 x 8 reps alternating overhead pistols @ 15-20 kg

90 Russian twists @ 16 kg KB

90 sit-up variations

Deficit handstand push-ups/paralettes: 4 x 5 reps (more and more deficit)

3 min jump rope (singles)

Lifting

Back squats: 4 x 5 reps @ 87,5 kg – 2 x 3 reps @ 105 kg

Conditioning

21-15-9 reps:

Wallballs @ 14 lbs
Push-ups

Time: 3:10 min

Skills/fun

2 x 5 reps strict pull-ups

2 x 20 burpees (2 min rest betw sets)

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