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22nd JAN 2014: Gymnastics, lifting, WOD

22 Jan

Gymnastics

5 rounds:

A) 2 kipping ring muscle-ups

3) 2 ring dips (turn-out)

Then

2 rounds:

A) Legless rope climb (up and down)

B) 3 Russian dips

Then

3 rounds:

A) 20 sec false grip static ring top pull-up hold

B) 3 Russian dips

Then

4 rounds:

A) paralette L-sit to headstand hold x 2

B) 3 strict handstand push-ups (stomach against wall)

Then

2 rounds:

A) Handstand balancing, 30 sec

B) Shoulder touches (stomach against wall): 30-80 reps

Finisher

3 x 10-15 meter handstand walk

Gymnastics class went really well today. Great progress. Finally!!!!

Conditioning

10 min AMRAP:

50 box jumps 20”
40 thrusters @ 35 kg
30 C2B pull-ups

Result: 1 round + 50 box jumps + 20 thrusters

Finisher

Sit-ups: 2 x 75 reps

GHD back ext: 2 x 16 reps

Endurance

2,4 km running (easy)

Lifting

Snatch bolt (feet in landing position, 3 reps): 35-45-55-60-60 kg

Power cleans: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps x 2)

Back squats: 65 kg (4 reps) – 85 kg (4 reps) – 95 kg (3 reps) – 105 kg (3 reps x 2)

Push press (4 reps): 45-55-60-60-60 kg

Clean pulls from deep hang (below knees, 4 reps): 60-85-90-90-90 kg

Lots of lifting today. I’m getting treatment for my scar tissue (C-section), so lifting felt somewhat heavier today. Still managed fine.

Distance biked

13 + 5 + 7 km

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One Response to “22nd JAN 2014: Gymnastics, lifting, WOD”

  1. sara tilling January 23, 2014 at 11:02 #

    Do you do the gymnastics in the morning and lifting in the evening?

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