Advertisements

22nd JUN 2014: Barbell work + misc

22 Jun

Early training with Mainz & Polle @ Butcher’s Garage. Thanks for joining, friends!

Warm-up

800 m run
500 m rowing
20 butterfly pull-ups
20 box jumps 24”

Skills

5 bar muscle-ups
3 ring muscle-ups

Lifting

Back squats: 75 kg (4 reps) – 85 kg (4 reps) – 90 kg (3 reps) – 90 kg (6 reps)

Snatch (2 reps): 45-52,5-60-62,5-65 kg

C&J (2+1): 65-72,5-77,5-80 kg

Romanian deadlifts: 4 x 5 reps @ 75 kg

Push press (4 reps): 45-50-52,5-55-60 kg

Barbell gymnastics

‘The Bear Complex’ (7 times around the body):

Clean
Front squat
STOH
Back squat
STOH

@ 65 kg (really tough) and then @ 45 kg (for speed)

Cool down

500 m rowing

2 x 40 sec ring L-sit hold

Distance biked

2 x 12 km

20140622-144406-53046895.jpg

Pic: Polle in the front, me in the back

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: