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12 OCT 2014: Gymnastics focus today!

12 Oct

Training at Butcher’s Lab with sweet Polle today. Still lots of abs-doms. Funny.

Lots of skills/gymnastics today!

Endurance

3 km running

Gymnastics

Still focusing on pulling strength.

3 x 7 negative pull-ups (5 sec down)

3 x 7 strict supine ring rows

3 x 10 ring dips

WOD

3 rounds:

15 pull-ups
15 KB swings @ 24 kg

Then

10 hang power snatch @ 40 kg
20 HSPUs
30 hang power cleans @ 40 kg
40 push-ups
50 deadlifts @ 40 kg

14’ish min?? (the timer stopped)

Pull-ups: in 1/2/2 sets. Hang power snatch: in 2 sets. Hang power clean: in 2 sets. DL: in 2 sets. HSPUs: unbroken. Push-ups: in 5 sets.

Skills

2 rounds:

5 TGU (right) @ 16 kg KB
5 skin the cat
5 TGU (left) @ 16 kg KB
5 false grip ring pull-ups to sternum

Then

False grip ring pull-ups: up to 20 reps in total

Supposed to be 4 rounds, but tired in the core, so I decided to get the 20 reps pull-ups done and stopped on top with the rest.

Gymnastics

3 x 15 m handstand walk

Cool down

400 m jog

IMG_6119.JPG

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One Response to “12 OCT 2014: Gymnastics focus today!”

  1. Caroline October 12, 2014 at 22:07 #

    So cool to se how you are splitting your sets in the WOD

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