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28th FEB 2015: Snatch + C&J combi, squats, power snatch/shuttle run WOD + BW work

28 Feb



Day # 21 eating clean.

Super training again today!

Sleep: 8 hours. Swell: less in general, but worse than yesterday.

Lifting

Lifting session @ IK99

Back squat: up to 3 reps @ 105 kg

Power snatch + squat snatch: 50 kg (1+2) – 55 kg (1+2 x 2) – 58 kg (1+2) – 60 kg (1+1 x 3)

Power clean + front squat + split jerk (1+2+1): 55-65-65-70-70-73 kg

Push press (4 reps): 45-55-58-60-60 kg

Snatch pull from deep hang: 4 x 4 reps @ 65 kg

Lifting felt light again today.

CrossFit

CrossFit session @ CrossFit Hellerup

2 rounds:

  • 10 butterfly pull-ups
  • 10 alernating OH pistols (broom stick, narrow grip)

7 rounds for time:

  • 100 m shuttle sprint (4 x 25 m)
  • 1 power snatch @ 55 kg

Result: 4 min

Strict pull-ups (5 sec down): 3 x 7 reps

Distance biked

2 x 8 km

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