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14th JUL 2014: 2RM front squats @ 100 kg (finally)!

14 Jul

:::MORNING:::

Endurance

2,5 km running

Warm-up

500 m row
15 strict pull-ups
20 ring dips
5 x ‘skin the cat’

Lifting

Front squats: 95 kg (3 reps) – 100 kg (2 reps) PR – 102,5 kg (1 rep) PB – 95 kg (1 rep x 2)

Video: 102,5 kg

2 above the knees squat cleans + 1 split jerk: 68-73-77,5-82,5 kg

3 hang clean pulls: 105-110-110 kg

Back squats: 20 reps @ 80 kg (easy)

Gymnastics

Strict handstand push-ups (86 cm): 20-10-10 reps

2 x 5 strict pull-ups + 10 butterfly pull-ups

WOD

3 rounds for time:

500 m row
20 box jumps 20”
20 thrusters @ 25 kg

Time: 12:04 min

:::EVENING:::

Warm-up

60 V-ups
120 sec plank hold
100 bicycle crunches
1 min ring L-sit hold

Lifting

Front squats (4 reps): 60-70-80-85-80-80 kg

Power snatch: 4 x 3 reps @ 53 kg

3 power cleans + 1 power jerk: 58-63-68-70 kg

Clean high-pulls: 5 x 4 reps @ 83 kg

Romanian deadlifts: 5 x 5 reps @ 83 kg

Push press (4 reps): 45-50-53-53 kg

Shoulder press: 4 x 5 reps @ 40 kg

Distance biked

12 + 7 + 7 km

20140714-160405-57845563.jpg

Pic: Niels and me. I’m wearing my new ‘Soleus Go!’. Trying to track sleep vs performance – and in general just getting more sleep. It’s also a watch, stop watch, cal tracker, distance tracker and much more…. Super cool!

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