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9th JUN 2014: La Santa Sport – day # 11 … ‘Elizabeth’

9 Jun

Twisted ankle not at 100% after split jerking yesterday, so I took it easy today!

Warm-up

EMOTM x 5 min:

7 KB swings @ 16 kg
7 air squats

Then

3 rounds:

400 m run
10 toes to rings
10 wall balls

Lifting

Muscle snatch: 40 kg (3 reps) – 45 kg (2 reps) – 47,5 kg (1 rep x 2)

Snatch balance: 50 kg (3 reps) – 60 kg (3 reps) – 70 kg (3 reps) – 80 kg (3 reps)

Hang squat snatch (3 reps): 47,5 kg – 52,5 kg – 55 kg

Snatch pulls (3 reps): 72,5 kg – 77,5 kg – 80 kg

Overhead squats (15 reps) @ 62,5 kg x 2 sets

All lifting was EASY today!

Gymnastics

3 strict ring muscle-ups

Conditioning

‘Elizabeth’

21-15-9 reps:

Power cleans @ 40 kg
Ring dips

Time: 5:07 min

Took it quite easy. Ring dips unbroken and easy. Huge personal improvement!

Cool down

60 sit-ups @ 5 kg
60 Russian twists @ 5 kg
35 GHD back ext
400 m jog

That’s it!

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