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12th FEB 2014: Good lifting day!

12 Feb

Energy is getting back!

Lifting

Snatch from deep hang (below knees): 35 kg (3 reps) – 45 kg (3 reps) – 50 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 reps) – 65 kg (1 rep x 2)

Squat clean: 45 kg (3 reps) – 55 kg (3 reps) – 65 kg (3 reps) – 75 kg (2 reps x 2) – 80 kg (2 reps x 2)

Back squats: 65 kg (4 reps) – 85 kg (4 reps) – 95 kg (3 reps) – 105 kg (3 reps) – 110 kg (3 reps) – BOOM!

Much more energy! I love it!!!!

Conditioning

2 km running

Then

88 target burpees in 4 min

WOD

16 min AMRAP:

15 STOH @ 30 kg
12 KB swings @ 16 kg
9 alternating pistols

Result: 9 rounds + 15 STOH + 12 swings

All unbroken, but not going all out. Trying to keep the energy high and avoiding burning out.

Finisher

2 x 22 GHD back ext

2 x 90 sit-ups

Distance biked

5 + 10 km

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