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18th JUN 2014: Front squats – 3 singles @ 100 kg + misc

18 Jun

Fast training today (again)…

Endurance

4 km running

Pushed hard. Legs were heavy the first 1,2 km. Rest was fine. Good push!

Core warm-up – part # 2

Tested part # 2 of my coach’s core program today. It’s tough. At least for me…

3 rounds:

15 GHD sit-ups
15 GHD back ext
15 push-ups

Then

4 rounds:

10 thrusters @ 35 kg (in top position: balancing on only forefoot)
45 sec plank hold

Then

4 rounds:

10 side bends @ 22 kg (each side)
10 GHD back ext @ 5 kg (tempo: 2x2x2 sec)

Then

3 x 10 seated windmills @ 5 kg

Tough + good for me! Found out that there’s also a part # 3… Will test that next Monday.

Lifting

Front squats: 60 kg (3 reps) – 80 kg (3 reps) – 90 kg (3 reps) – 95 kg (2 reps) – 100 kg (1 rep x 3) PB

The squats @ 100 kg were easy. Much easier than expected. I love it! Just the 2nd time front squatting 100 kg after being sick. Last time was approx 1 week ago. I’m happy!

Clean complex: 1 squat clean + 1 hang squat clean + 1 split jerk: 45-65-70-72,5-75 kg

Clean pulls (3 reps): 90-95-100 kg

2 back squats + 1 rack jerk (from the neck): 65-75-80-82,5 kg

Gymnastics

2 x 5 reps strict C2B pull-ups

Pulling strength has improved quite a lot! Still lots of room for improvement.

2 x 10 reps strict handstand push-ups

Distance biked

2 x 10 km

That’s it!

20140618-203158-73918730.jpg

Pic from yesterday’s late night running WOD!

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