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17th MAR 2015: Front squat, bench press, gymnastics, WOD 

17 Mar

Day # 38 eating clean.

Went to my brother in law, Nikolaj’s PHD defence in medicine today – and dinner at Restaurant Pluto in the night.

Sleep: 7,5 hours. Swell/Edema: like yesterday (not good). Headache: still there.

Not much energy, but training went super fine again today.

Endurance

5 km run

Warm-up

2 rounds:

  • 15 cal air dyner
  • 20 pull-ups

Lifting

Bench press (1 rep): up to 60-65-70-75 kg

Bench press (10 reps): 50-50-50-60 kg

Super fine result. Haven’t bench pressed for a while (as in 2-3 months)…

Gymnastics

  • Ring dips: 2 x 10 reps
  • Pull-up top hold: 3 x 20 sec
  • Negative pull-ups (5 sec down): 3 x 7 reps
  • Strict handstand push-ups (deficit): 3 x 7 reps

Lifting

Front squats: 85 kg (3 reps) – 95 kg (2 reps) – 95 kg (1 rep) – 100 kg (1 rep)

WOD

7 rounds:

  • 3 hang squat snatch @ 55 kg
  • 3 snatch balance @ 55 kg
  • 6 burpees
  • 30 sec rest

All rounds unbroken. Snatch felt really light.

Finisher

50 Russian twists @ 10 kg

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