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24th JAN 2014: Opens 13.1 WOD, lifting, pump

24 Jan

Opens 13.1 WOD

In 17 min:

40 Burpees
30 snatch @ 20 kg
30 Burpees
30 snatch @ 35 kg
20 Burpees
30 snatch @ 45 kg
10 Burpees
Max reps snatch @ 55 kg

Result: 9 snatches @ 55 kg

Burpees unbroken. Snatch @ 20 kg: unbroken. Snatch @ 35 kg: 15-5-5-5. Snatch @ 45 kg: a combination of 4s/3s/2s/singles. Snatch @ 55 kg: singles.

Lifting

Snatch from hip (3 reps): 35-40-45-50-55-55 kg

C&J: 45 kg (2+2) – 65 kg (2+2) – 75 kg (1+2 x 2) – 80 kg (1+2 x 2)

More technical focus today. Went fine!

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

Pump

4 x

A) Curls @ 11 kg: 10-10-10-10 reps

B) Flies: 10-10 reps @ 11 kg – 10-10 reps @ small DBs

C) 1 arm DB rows @ 20 kg: 10-10-10-10 reps each arm

D) Rack dips: 15-15-15-15 reps

E) Sit-ups: 75-75 reps // Rack L-sit hold: 30-30 sec

F) Strict C2B chin-ups: 7-6-6-6 reps

That’s it! Talent weightlifting camp tomorrow and Sunday!

Distance biked

2 x 10 km

20140124-202046.jpg

Always fun when Ditte and I show up to training wearing the same #NotPlanned…!

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