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13th AUG 2014: Rowing, gymnastics, WOD and lifting!

13 Aug

After lifting heavy Monday, I didn’t do much yesterday = good energy today. Happy about that because I’m @ 64 kg BW and still strong and full of energy!

Endurance

8 x 250 m row intervals

Rest 1:1

Result: pace 1:45/500 m

Gymnastics

EMOTM x 12 min:

Odd: 2 ring muscle-ups
Even: shuttle run (5,10,15 etc meter)

Did all MUs strict. Managed to string 2 MUs together today. Super easy! I guess, I just had a mental block!

Then

Ring MU transition work

Then

Russian dips: 3 x 5 reps

Korean dips: 10 x 1 rep

Then

3 rounds:

1 legless rope climb (up and down)
3 strict pull-ups (wide grip)

Then

2 x 5 reps strict pull-ups in the rope (each hand on top)
3 strict pull-ups (wide grip)

Then

5 x handstand balancing

1 x 15 m handstand walk

WOD

Met up with Sebastian and did this qualifier WOD….

12 min AMRAP:

3,6,9,12,15 etc reps of:

Power snatch @ 35 kg
T2B

Score: 111 reps

Hard for the grip. Took it quite easy. Don’t want to ruin my hands too much at this point. They already need to heal.

Lifting

Power snatch: 45 kg (3 reps) – 50 kg (3 reps) – 53 kg (3 reps) – 56 kg (1 rep) – 50 kg (3 reps) – 53 kg (3 reps)

Power clean + split jerk: 57 kg (3+1) – 62 kg (3+1) – 67 kg (3+1) – 71 kg (1+1) – 67 kg (3+1 x 2)

Clean pulls: 4 x 3 reps @ 86 kg

Back squats: 75 kg (2 reps) – 85 kg (2 reps) – 96 kg (2 reps) – 102 kg (2 reps) – 108 kg (1 reps)

Nice and easy lifting session! Want to be fresh for the lifting camp with the national team this weekend!

Distance biked

4 x 10 km = 40 km

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