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1st JUN 2014: La Santa – day # 3 (PR day!!!)

1 Jun

:::MORNING:::

Warm-up

3 rounds:

4 strict false grip ring pull-ups
14 steps overhead walking lunges @ 2 x 16 kg KBs

Then

16-12-8-4 reps:
STOH @ 2 x 16 kg KBs
4-8-12-16-20 reps:
Alternating pistols

Lifting

2 UK weightlifters and their coach are here in Club La Santa as well. Lucky for me, the athletes had a rest day, so I had the pleasure to train with their coach today. Great session with lots of PRs (as a -63 kg lifter).

Snatch from hip: 40 kg (3 reps) – 50 kg (3 reps) – 55 kg (3 reps x 2) – 60 kg (3 reps) – 62,5 kg (2 reps) – 65 kg (1 rep) – 67,5 kg (1 rep) PR

Power clean: 50 kg (3 reps) – 60 kg (3 reps) – 67,5 kg (2 reps) – 72,5 kg (2 reps) – 77,5 kg (1 rep) PR – 80 kg (1 rep) PR

Snatch high pulls: 55 kg (4 reps) – 60 kg (4 reps x 2) – 65 kg (3 reps) – 70 kg (3 reps x 4 – hold in top pulling position)

Front squats: 50 kg (4 reps x 2) – 65 kg (4 reps) – 75 kg (4 reps) – 82,5 kg (2 reps) – 90 kg (2 reps) – 95 kg (2 reps) – 100 kg (1 rep) PR

Strength

Shoulder press (5 reps): 27,5-30-30-32,5-32,5-35-35-37,5-37,5-40 kg

BREAK

:::Afternoon:::

Warm-up

400 m run

Then

EMOTM x 8 min:

Odd: 1 ring muscle-up
Even: 8 power snatches @ 40 kg
After 8 min
30 ring pull-ups (kipping)
30 push jerks with 2 x KBs @ 16 kg

Snatches: unbroken. Pull-ups: 10s. Push jerks: 10s

Lifting

Back squat (5 reps):60-65-65-75-75-80-80-85-85-90 kg

Bench press (5 reps, wide grip with stop): 42,5-47,5-47,5-55-55-60-60-62,5 kg

BW strength

20 push-ups
20 air squats
20 strict ring pull-ups
20 strict HSPUs

Pull-ups: 5s. HSPUs: 5s.

Then

100 Russian twists @ 10 kg

2 x 10 unbroken ring dips

Finisher

21-15-9 reps:

Box step-ups 30”
Rack dips

Dips: 11-10 reps // 8-7 reps // 5-2-2 reps

Cool down

400 m run

That’s it!

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