Advertisements

5th DEC 2014: Heavy’ish Friday

5 Dec

Everyone at home has been sick this week. Haven’t slept a lot for 3 nights now. Starting to feel pretty exhausted. Oh well, still heavy’ish Friday as always.

Endurance

3 km running

Lifting

Snatch: up to singles @ 60-60-63-55-60-60 kg

C&J: up to 70 kg (1+2) – 73 kg (1+2) – 73 kg (1+1) – 75 kg (1+1)

Back squats (5 reps): 45-55-65-75-80-85 kg + 3 reps @ 90 kg

Snatch pulls: 4 x 4 reps @ 55 kg

WOD

90 sec on/90 sec off for 6 rounds:

5 thrusters @ 30 kg
5 C2B pull-ups/5 ring dips (alternating each round)
5 burpees over the bar

* Starting next round where I finished the round before

Result: 1 2/3’ish round per 90 sec

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: