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25th JUN 2014: 5 x 1000 m run + 1RM front squat @ 100 kg x 2

25 Jun

Endurance

5 x 1000 m run

* pace: 3:55 min
** rest: 1:1

Loved running today – even during the run. Good stuff!

Warm-up

25 butterfly pull-ups
25 push-ups
25 box jumps 20”
100 double-unders
75 burpees

Lifting

Front squat: 90 kg (3 reps) – 95 kg (2 reps) – 100 kg (1 rep x 2) PB105 kg (1 rep x 2)

100 kg was really light both times, so I gave it a shot @ 105 kg but missed. I’ll get it soon!

3 squat cleans from hang + 1 split jerk: 65-68-72,5-77,5 kg

Clean pulls (3 reps, no belt): 95-95-100-100 kg

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

Shoulder press: 5 x 5 reps @ 40 kg

BW stuff

Pull-ups: 4 reps x 2 (C2B) – 4 reps x 4 (normal)

Strict handstand push-ups: 9-6-6-10 reps

Finisher

50 sit-ups @ 10 kg
50 Russian twists @ 10 kg
30 GHD back ext

Distance biked

7 + 7 + 5 + 6 km = 25 km

20140625-204223-74543265.jpg

Finished 6th overall after 3 events in ‘Kings of WOD’ (the online competition I’ve been participating in the past 2 weeks). Not bad!

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