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31st May2014: La Santa Sport – day # 2

31 May

:::MORNING::.

Warm-up

Ring pull-ups (strict): 5 x 3 reps

Then

Push-up and double-under ladder EMOTM x 10 min (reps increasing)

Then

400 m run

Conditioning

You go, I go with Ditte….

120 double-unders
60 deadlifts @ 60 kg
60 box jumps 20”
60 thrusters @ 30 kg
60 ring dips
60 thrusters
60 box jumps
60 deadlifts
400 m run

Lifting

Super sets of:

A) Overhead squats (5 reps): 42,5-47,5-50-55-60 kg

B) Front squats (5 reps): 55-60-65-70-75 kg

BREAK

:::AFTERNOON:::

Lifting + misc

Snatch from hip (3 reps): 40-50-55-55-60-62,5 kg

Clean + push jerk (2+2 reps): 50-60-65-70-65-70 kg

Rack dips: 10-10-10 reps

BREAK

Conditioning

1600 m run

Then

6 rounds:

8 toes through rings
8 KB swings @ 24 kg

That’s it!

20140531-222611-80771538.jpg

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