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7th JAN 2014: Squats, 2 x snatch WODs + skills

7 Jan

Warm-up

2 km running in 9 min

Then

30 rev hyper
30 push-ups
30 V-ups

Lifting

Back squats: 5 x 5 reps @ 100 kg

Skills/gymnastics

A) Sumo deadlifts: 5 x 5 reps @ 85 kg

B) UB strict C2B chin-ups: 5 x 5 reps

Conditioning

For time:

30 hang power snatch @ 50 kg

Result: 4:30 min (sets of 5s, can go faster next time)

– 60 sec rest –

For time:

30 alternating 1-arm DB snatch @ 30 kg

Result: 4:30 min (was tough, but no misses, no belt)

More tired today than usually… Went fine though!

Finisher

2 x 12 reps GHD sit-ups @ 10 kg

2 x 12 reps GHD sit-ups @ BW

Distance biked

38 km

Done for the day!

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