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25th NOV 2014: 8 min AMRAP, strongman fun + assistance training

25 Nov

:::MORNING:::

Endurance

4 km running

:::EVENING:::

Fast training (due to lots of work) and some strongman fun.

WOD

Qualifier 3 for ‘The Athletes Games’

8 min AMRAP:

8 DL @ 70 kg
16 wallballs @ 6 kg to 9 foot target
16 box jumps 20”

Good cardio WOD!

Strongman fun

Met up with strongman Mads Rathmann Erenskjold for tips and tricks.

– Deadlift
– Press
– Squats
– Hip thrusts with bands around knees
– Z-press
– Prowler
– Atlas stone
– Grip strength
– DB rows

Great pointers. Thanks alot, Mads!

Assistance training

Feels good to get it done. Especially afterwards…

3 x 15 GHD sit-ups

3 x 15 GHD back ext

3 x 3 pull-ups to 20 sec top hold

3 x 10 hip thrusts @ 40 kg with band around knees

3 x 12 Z-press (each arm)

3 x 10 DB bench press @ 2 x 16 kg

3 x 10 1-arm DB rows @ 16 kg (each arm)

2 x 10 ring dips

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