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9th JUL 2014: 3 reps back squats @ 110 kg, power snatch complex @ 60 kg, fun WODs and lots of endurance!

9 Jul

Warm-up

400 m run
15 strict pull-ups (5-5-5 reps)
15 strict handstand push-ups (10-5 reps)
15 rack dips (unbroken)
50 double-unders

Lifting

Snatch balance: 65 kg (3 reps) – 75 kg (3 reps) – 80 kg (2 reps) – 85 kg (1 rep) – 87,5 kg (1 rep)

No belt, no spot!

Back squats (3 reps): 95-100-105-110 kg

Not bad! 5 kg from my 3RM PB. Legs are still tired from the weekend’s rowing event.

Snatch complex: 3 power snatch + 3 snatch grip push press from the neck + 3 overhead squats: 50-55-60-60 kg PR

3RM power snatch PR!

Not my best set @ 60 kg, but here it is!

Clean complex: 3 power cleans + 3 front squats + 3 split jerks: 57,5 kg – 62,5 kg – 67,5 kg

Shoulder press: 4 x 5 reps @ 40 kg

Romanian deadlifts: 5 x 4 reps @ 87,5 kg

I like complexes. Fun lifting session.

WOD

3 min AMRAP:

10 KB swings @ 24 kg
7 strict handstand push-ups (86 cm)
5 burpees

– 2 min break –

3 min AMRAP:

12 KB swings @ 16 kg
9 kipping handstand push-ups (86 cm)
6 burpees

* Goal: to beat reps in round # 1

Results:

Round 1: 2 rounds + 8 reps

Had to break HSPUs up into 2 sets in round # 2. Room for improvement! Tired upper body as well.

Round 2: 3 rounds + 9 reps

Endurance

10 rounds of:

400 m run
10 Burpees

* Start: every 4th min

** Pace: 1:25-1:30 min (faster the first 3 rounds…)

Tough to do (in the sun)!

BW strength

Strict chin-ups: 5 x 5 reps

Strict pull-ups: 3 x 5 reps

Finisher

45 sit-ups @ 12 kg
45 Russian twists @ 15 kg
15 GHD back ext @ 10 kg

Distance biked

10 + 4 + 10 km

20140709-201315-72795866.jpg

Pic from the competition this weekend.

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