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20th DEC 2013: Gymnastics, WOD, lifting

21 Dec

Warm-up

3 min jump rope (singles)
3 min rowing
5 C2B pull-ups
1 muscle-up
10 sit-ups
10 back ext
10 push-ups

Gymnastics

5 rounds:

2 strict muscle-ups

15 sec ring support top hold

Then

Some legless rope climb

Then

Muscle-up transition drills

Then

Different handstand balancing drills

Abs

120 Russian twists @ 24 kg KB

2 x 50 sit-ups

Skills WOD

7 min AMRAP:

1 muscle-up
7 KB swings @ 24 kg
14 double-unders

Result: 6 rounds

Conditioning

EMOTM x 30 min:

2 squat cleans @ 60 kg
3 toes through rings
4 burpees

Went super fine. No misses. I felt super strong and in great cardio shape throughout the WOD!

Lifting

Front squats: 45 kg (5 reps) – 65 kg (5 reps) – 75 kg (4 reps) – 85 kg (4 reps) – 90 kg (4 reps)

Snatch: up to 6 x 2 reps @ 64 kg

Worked with speed!

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (1+1) – 80 kg (1+1) – 85 kg (1+1 x 2)

Back squats: up to 95 kg (5 reps x 2) – 100 kg (5 reps x 2)

Distance biked

13 + 5 + 5 km

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