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9th MAR 2015: 10RM back squat @ 102 kg, weightlifting, WOD (DU/DL/dips), gymnastics

9 Mar



Day # 30 eating clean (2 more months to go).

Training at Gladsaxe CrossFit and CrossFit Hellerup today.

Sleep: 8,5 hours. Edema/swell: a little better than yesterday.

Warm-up

2 rounds:

  • 7 box jump overs
  • 7 butterfly pull-ups
  • 7 kipping pull-ups

Lifting

Snatch: up to 1 rep @ 65 kg (no straps)

C&J: up to 1 rep @ 80 kg

Front squat (2 reps): 85-90-90 kg

Easy! 

WOD

5 rounds for time:

  • 30 DUs
  • 3 deadlifts @ 100 kg
  • 9 ring dips

Time: 8 min

– BREAK –

Continued the training @ CrossFit Hellerup with Polle, Mons & Søren.

Gymnastics

  • 3 x 7 reps negative pull-ups (5 sec down)
  • 3 x 20 sec pull-up top hold
  • 3 x 7 reps strict deficit HSPUs

Strength

Back squat: 5 x 3 reps @ 102 kg (85%)

Back squat: 10 reps @ 102 kg PR

Yeah! Another benchmark reached!!!! I love it!

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