Advertisements

30th JUN 2014: 3RM back squat @ 107,5 kg, 3RM squat snatch @ 64 kg + heavy deadlift WOD

30 Jun

Rest day yesterday! More PRs today. I love it – and the PRs were easy!

Warm-up

3,5 km running
15 strict pull-ups
15 strict handstand push-ups
50 double-unders

Lifting

Back squats: 85 kg (4 reps) – 96 kg (4 reps) – 101 kg (4 reps) – 105 kg (4 reps) PR – 107,5 kg (3 reps) PR – 107,5 kg (1 rep)

Squat snatch (3 reps): 45-55-60-62,5-64 kg PR

C&J (3+1 rep): 57,5-67,5-77-77-77 kg

Snatch deadlift: 4 x 5 reps @ 65 kg

Shoulder press (5 reps): 40-40-41-42,5 kg PB

WOD

21-15-9 reps:

Deadlift @ 90 kg
Box jumps 20”

Time: 6 min

Finisher

55 sit-ups @ 10 kg
55 Russian twists @ 10 kg
35 GHD back ext

Distance biked

10 + 3 + 3 + 12 km

20140630-232041-84041288.jpg

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: