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3rd JUN 2014: La Santa Sport – day # 5

3 Jun

:::Morning:::

2 x 400 m jog + dynamic stretching

Lifting

Wanted to keep it light, but I 1) miscalculated the kilos in the snatch by 5 kg, and 2) the UK weightlifting coach who’s here as well passed by again and coached me. Super great adjustments!

Snatch pull + snatch: 40 kg (2+2 reps) – 50 kg (2+2 reps) – 55 kg (2+2 reps) – 60 kg (2+2 reps) – 65 kg (2+2 reps x 3) PR – 65 kg (1+1 rep x 3)

Squat clean: 50 kg (3 reps) – 60 kg (3 reps) – 65 kg (3 reps) – 70 kg (3 reps) – 77,5 kg (2 reps x 2) – 80 kg (2 reps) – 82,5 kg (2 reps)

Tried a wider landing position. Worked quite well for me!

Push press (4 reps): 50-55-60-60-60 kg

BREAK

:::AFTERNOON:::

Endurance

8 x 400 m running

* pace: 1:25-1:27
** rest: 1:1

Strength

Back squats (5 reps): 65-75-75-80-80-85-85-90-90-95 kg

Shoulder press (5 reps): 30-32,5-32,5-35-35-37,5-37,5-40-40-42,5 kg

Endurance

Team WOD with Ditte:

200 m run
100 HSPUs
200 m run
100 box jumps 24”
200 m run
100 KB swings @ 16 kg
200 m run
120 Russian twists @ 10 kg

Gymnastics

Handstand drills + walk for 20 min

Finisher

60 sit-ups @ 10 kg
45 back ext

That’s it!

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