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22nd APR 2014: Team training + 15RM OHS @ 62,5 kg

22 Apr

Training with Team Butcher’s Garage, strength, skills and endurance – and even a 15RM PR in overhead squats @ 62,5 kg. Fun day!

:::MORNING

3 km running

10 km biking

30 min walking

:::AFTERNOON:::

8 km biking

:::EVENING:::

Warm-up

750 m rowing

Then

EMOTM x 7 min:

1 ring muscle-up + 1 false grip ring pull-up
8 wallballs

Strength

Front squats: 5 x 5 reps @ 85 kg

Shoulder press: 5 x 10 reps @ 37,5 kg

:::TEAM TRAINING:::

Lifting

Max reps overhead squats @ 62,5 kg: 15 reps (finally!!!)

Skills

3 x 3 reps bar muscle-ups

3 x 15+ meter handstand walk

Ring dips: 12-10-5-3-2 reps

WOD

For time in teams of 2 pers:

800 m run
50 pull-ups
50 KB swings 24/16 kg
50 handstand push-ups
50 alternating pistols

Cash-out: 300 double-unders

I teamed up with Thomas. We did more or less 50% each. Butterfly pull-ups (normally one of my weak spots) went super fine. Did sets of 10s all the way. Running was easy. Really easy actually – and my cardio shape feels good.

Distance biked

12 km

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