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19th JUN 2014: 5 x 800 m run, 2 x EMOTM WODs, squats and misc

19 Jun

Endurance

5 x 800 m run

Pace: 3:13 min

* Rest: 1:1

I managed, but it was tough!

Additional warm-up

20 butterfly pull-ups
20 push-ups
20 box jumps 20”

Lifting

Snatch balance: 65 kg (3 reps) – 75 kg (3 reps) – 80 kg (2 reps)

Stopped at 80 kg. Tired today!

Back squats (5 reps, no belt): 85-85-85-95-95 kg

Easy!

Barbell gymnastics

EMOTM x 12 min:

2 power cleans + 2 power jerks @ 65 kg

Smooth!

Conditioning

EMOTM x 20 min:

Odd: 15 push press @ 35 kg

Even: 15 KB swings @ 16 kg

Great WOD. All unbroken. Yay!

Core

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

Gymnastics

Rack dips: 15-15-10-10 reps

Distance biked

2 x 10 km

Fine training followed by a great dinner with our team from Regionals. Love you, guys! I’ve still got a swell. Stresses me!

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