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17th JUN 2014: 5 reps front squats @ 90 kg, 5 reps bench press @ 70 kg + strength and conditioning!

17 Jun

Had to break my training up again today! Woke up with a swell (again). Stresses me that I’m still sick… Training went well though!

Morning session

Warm-up

500 m row
20 pull-ups
20 push-ups
20 box jumps 20”

Strength

Front squats (5 reps): 65-70-75-80-85-90 kg PB

Easy!

Bench press (5 reps): 50-55-60-62,5-65-67,5-70 kg PR

Light!

Skills WOD

For time:

1-2-3-2-1 reps ring muscle-ups
6-12-18-12-6 reps overhead squats @ 30 kg

Time: 6:01 min

All MUs: singles!

Skills

2 x 15 m handstand walk

Finisher

3 min row
25 GHD sit-ups
25 GHD back ext
40 sit-ups @ 10 kg
40 Russian twists @ 10 kg

Distance biked

14 km

BREAK

Evening session

Warm-up

EMOTM x 7 min:

5 overhead squats with 2 x DBs @ 12 kg each
5 box step-ups 30”

The DB OHS actually challenged my flexibility. Fun!

Lifting

Deadlifts (8 reps, 3 sec exc.): 85-90-95-100 kg

Strength

4 x 6 reps strict C2B chin-ups

Then

A) Strict snatch grip press from the neck (2 sec top hold): 4 x 10 reps @ 30 kg

B) 1-arm DB rows: 8 reps x 4 sets (each arm) @ 36-36-36-32 kg

Conditioning

3 rounds of:

400 m run
20 thrusters @ 40-35-30 kg

* 2 min rest between rounds

Run: controlled (ankle issue). Thrusters: unbroken!

DONE!

20140617-210456-75896159.jpg

Good CrossFit friends!

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