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14th APR: Super fine lifting day!

14 Apr

Back on track – training towards; The Danish Championships in Weightlifting for teams (3rd May), Regionals with our team (16th-18th May – not gonna kill me though, since I’m participating with my team = less work), and the Nordic Championships in Weightlifting on 30th May in Norway. Feeling stronger day by day – I love it!

Lifting

Snatch from deep hang (below knee): 45 kg (3 reps) – 55 kg (3 reps) – 60 kg (2 reps x 2) – 62,5 kg (2 reps x 2)

Squat clean off low blocks (below knee, 3 reps): 45-55-65-70-75 kg

Front squats (3 reps): up to 85-90-90 kg

Split jerk with stop (3 reps): up to 65-75-75-75 kg

Squat jumps: 4 x 10 reps @ 20 kg barbell

Misc

GHD sit-ups: 3 x 12 reps

GHD back ext: 3 x 12 reps

Russian twists @ 16 kg KB: 3 x 25 reps

Handstand walk: 3 x 16 m

Endurance

3 km running

CrossFit

2 x

8 kipping C2B pull-ups
12 strict handstand push-ups

Then

A) 5 reps strict pull-ups + 7 reps butterfly pull-ups

B) 4 x 5 reps ring dips @ 10 kg

Then

1 rep OHS: up to 80 kg

12 + 3 reps OHS @ 62,5 kg (wanted to do 15 reps @ BW…. next time…)

BB

Front squats: 5 x 5 reps @ 85 kg

Then

3 x

A) 10 curls each arm @ 13 kg

B) 10 flyes @ 13 kg

Distance biked

2 x 12 km

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