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2nd JAN 2014: Back lifting

2 Jan

Back in Copenhagen = back lifting. Missed it!

Warm-up

2000 m run in 9 min (super easy)

2 x

15 V-ups
15 back ext
15 rev hyper

Lifting

Back squats: 5 x 5 reps @ 100 kg

Shoulder press (5 reps): 40 kg – 42,5 kg x 4 – 45 kg (3-2-2-3 reps)

BW stuff

Ring dips: 5 x 10 reps

Strict pull-ups: 5 x 5 reps

Sit-ups: 2 x 60 reps

GHD sit-ups: 2 x 10 reps

Conditioning

For time:

30 hang power snatch @ 45 kg

Time: 2:30 min (17-3-5-5 reps)

– 60 sec rest –

For time:

30 alternating DB snatch @ 25 kg

Time: 1:35 min

Both WODs felt great and quite light. I love it!

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