Advertisements

28th DEC 2013: Pre vacation training

28 Dec

Leaving for Switzerland now (skiing). Had time for a morning training prior. I love it!

Warm-up

20 rev hypers
20 V-ups
20 push-ups

Lifting

Back squats: 5 x 5 reps @ 95 kg

Shoulder press: 40 kg (5 reps x 2) – 42,5 kg (5 reps x 2) – 45 kg (3 reps x 2)

Light lifts!

Conditioning

21-15-9 reps:

Deadlifts @ 100 kg
Deficit kipping handstand push-ups (12 cm deficit)

Time: 5:40 min

Deadlifts: 16-5 reps/10-5 reps/9 reps. Handstand push-ups: 11-10 reps/rest unbroken.

BW stuff

Strict C2B chin-ups: 5 x 5 unbroken reps

Rack dips: 10-10-10-10-20-5 reps

Cool down

2 km running in 9 min (felt light)

Seated DB shoulder press @ 2 x 20 kg DBs (1 rep) – just to see if I could do it (I could…)

Now skiing…

20131228-122133.jpg

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: