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15th DEC 2014: Test day – part # 2

16 Dec

Finishing my test week from last week.

:::Morning:::

Endurance

5 km run – inkl 10 x 100 m shuttle run (50 m out, 50 m back)

Warm-up

3 rounds:

10 over the box jumps 20”
10 wallballs 14 lbs

BW strength

10 pull-ups
10 C2B chin-ups
20 ring dips

WOD # 1

5 min AMRAP:

Squat clean thrusters @ 50 kg

Result: 18 reps

WOD # 2

7 min AMRAP:

Target burpees: 112 reps

Rowing test

500 m rowing for time

Result: 1:45 min

Core

200 reps core

Strength

5 x 5 reps front squats @ 70 kg

3 x 8 Romanian deadlifts @ 70 kg

3 x 10 good mornings @ 35 kg

3 x 10 alternating lunges @ 50 kg

5 x 5 shoulder press @ 30 kg

:::Afternoon:::

Snatch balance (3 reps): 45-55-65-65-65-65 kg

Power snatch from knees (3 reps): 35-40-40-45-45-45 kg

Back squats (as pump): 4 x 10 reps @ 55 kg

Jumps from squat position: 4 x 6 reps @ 15 kg barbell

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