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13th JAN 2014: Lifting, skills, WODs

13 Jan

Prepping for Sunday’s lifting meet (Copenhagen Weightlifting Cup). Weekend has been full of activities, so I started the week a little more tired than usual. It’s cold and started snowing as well. No excuses – heavy Monday today. Went super fine – especially my energy level taken into consideration!

Warm-up

2000 m run in 9 min

Then

3 x

7 strict UB pull-ups
12 push-ups
15 air squats

Then

2 x 14 reps GHD back ext

Lifting

Squat snatch: 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 reps) – 65 kg (2 reps x 2)

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

Front squats: 60 kg (5 reps) – 70 kg (5 reps) – 80 kg (4 reps) – 90 kg (4 reps) – 95 kg (3 reps)

Clean pulls (4 reps): 65-85-95-95-95 kg

Skills

Ring muscle-ups: 5 x 1 rep

Strict handstand push-ups on 20 kg bumper plates: 5-4-5-4-2 reps

Conditioning

5 min AMRAP:

25 double-unders
10 overhead squats @ 35 kg

Result: 5 rounds + 25 double-unders (unbroken)

– 2 min rest –

Max reps burpee box jumps 24”

Result: 37 reps

Abs

2 x 70 sit-ups

Distance biked

2 x 10 km

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PIC: Signed up for the Danish Championships in weightlifting + CrossFit on 1st March 2014. Looking forward to a fun day!

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