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10th MAR 2015: 3×3 clean complex @ 70 kg, heavy squats, 4 x intervals (DU, row, lunges, DU), gymnastics

10 Mar

Day # 31 eating clean. 1 month down. 2 more to go.

Went to see Annika at Physical-Movement today. Much needed to get my right shoulder fixed and my burn mark looked at.

Sleep: 5-6 hours. My arm (burn mark) was hurting a lot. Edema/swell: better despite of less sleep.

Great training again today @ CrossFit Hellerup in good company (Polle, Søren, Pia, Monsrud et al).

Lifting

Back squat: 105 kg (3 reps) – 110 kg (3 reps) PB – 115 kg (1 rep)

Nothing crazy today after my 10RM @ 102 kg yesterday.

WOD 1

8 rounds:

  • 3 hang squat cleans
  • 3 jerks
  • 6 burpees
  • 30 sec rest

Weight: 65-65-65-65-70-70-70-70 kg

70 kg went fine as well today. Huge personal victory!

WOD 2

4 rounds:

  • 30 DUs
  • 20 cal row
  • 10 alternating front rack lunges @ 40 kg
  • 30 DUs
  • 1 min break

Total time (incl 3 x 1 min break): 13:30 min

Finisher

  • 5-4-3-2-1 reps strict pull-ups
  • 50 Russian twists @ 10 kg
  • 200 sit-ups (variations)
  • Handstand walk fun 

Distance biked

2 x 10 km

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