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16th DEC 2013: Lifting, skills, WOD etc.

16 Dec

I had my last competition of the year this past Saturday. My results moved me from a 5th to a 3rd place of best female weightlifters in Denmark in 2013. Fine way to finish 2013 in terms of competitions.

After training today, I had a chat with my lifting coach regarding competition and goal planning leading up to the European Championships in Weightlifting in April 2014. Eyes on the target and a few interesting decisions to make over the Christmas vacation!

Today’s training went like this:

Running

2,4 km in 11 mins (light)

Warm-up

2 x

15 push-ups
15 V-ups
15 back ext

Lifting

Quite easy today!

Snatch from knees: up to 4 x 2 reps @ 60 kg

C&J: up to 75 kg (2+2) – 80 kg (1+2 x 2)

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps) – 95 kg (3 reps) – light!

Snatch high-pulls: up to 4 x 4 reps @ 55 kg

Burpees

Every 10th sec for 3 mins: 3 burpees

Skills

3 rounds:

7 x 2 for 1 thrusters @ 15 kg barbell (double squat)
7 ring dips

Time: 2:27 min

Unbroken!

Conditioning

6 min AMRAP:

7 box jumps 24”
14 shoulders to overhead @ 30 kg

Result: 7 rounds + 3 reps

Unbroken!

Distance biked

2 x 10 km

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