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4th NOV 2014: Powerlifting prep, skills, CF, endurance + misc

4 Nov

Super energy today. I love it! Did a little of everything today. Refreshing.

Endurance

3,5 km running

Skills

3 rounds:

7 box jumps 30”
5 C2B’ish butterfly pull-ups
10 meter unbroken handstand walk

First time in MONTHS where I had the energy to do 30” box jumps. And they were super easy. So was handstand walk.

Lifting

More powerlifting prep!

Bench press (wide grip): 5 x 5 reps @ 60 kg

Bench press (narrow grip): 2 x 10 reps @ 50 kg

Rack dips: 2 x 10 reps

Skills

Butterfly pull-ups *

3 x 7 strict HSPUs

Ring HSPUs *

* still not mastering them 😦

WOD

12-18-24 reps:

Thrusters @ 30 kg
Pull-ups

Finisher

Ring L-sit hold: 30 sec

25 GHD back ext

500 m row

Went to see my physiotherapist, Annika, at Physical-Movement in the evening. Focus on shoulders, lats, and posterior chain. Tired now. Thanks, Annika!

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