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10th JAN 2014: Heavy Friday + muscle-up WOD

10 Jan

It’s Friday – heavy Friday as usual. Went fine!

Warm-up

3 min jump rope (singles)

Then

3 x

5 strict pull-ups
10 push-ups
15 air squats

Then

65 sit-ups

Conditioning

10 min AMRAP:

50 box jumps 20”
30 thrusters @ 35 kg
10 muscle-ups

Result: 1 round + 50 box jumps + 8 thrusters

MUs: singles. Box jumps: UB. Thrusters: sets of 10. MUs still slow, but I can do them!

Gymnastics

15 m handstand walk

10 reps back activated C2B chin-ups

2 x legless rope climb

10 strict HSPUs

5 MUs

Endurance

EMOTM: 15, 30, 45 etc m run

Result: 12 (+10) rounds

Lifting

Front squats (4 reps): up to 75-85-90 kg

Snatch (2 reps): up to 55-60-64-65-65-67,5-67,5 kg

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 (5 reps): up to 95-95-100-100 kg

Lifting went fine. Raising the bar!

Distance biked

27 km

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Pic: Trying Reebok’s new gear @ Butcher’s Lab/Garage #fun

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