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23rd MAR 2015: Snatch from low hang @ 70 kg, C&J (2+2) @ 80 kg, 3RM squat @ 108 kg + WOD (row/heavy bench press) #PRBlast

23 Mar

  

Tip of the day: up to 40% off on bars on http://www.bodystore.dk. My favorite is ‘Blueberry Delight’ from Goodlife 💕

Sleep: 7 hours. edema/swell: bad (especially in the morning). 2 x super fine training session. 1st session with Polle. 2nd session with Polle & Søren.

:::Morning session @ CrossFit Hellerup:::

Warm-up

2 rounds

  • 15 cal airdyne
  • 7 butterfly pull-ups
  • 7 kipping pull-ups
  • 7 T2B

BW strength

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

WOD

10 rounds:

  • 200 m row
  • 5 bench press @ 60 kg
  • 2 min break
  • 100 m heavy sled pull 

Total time: 22 min (supposed to be 55 kg bench press, but I loaded wrong and just kept going with 60 kg)

That’s 50 reps in total @ 60 kg. Not bad!

:::Afternoon @ IK99 Weightlifting Club:::

Squat (3 reps): 105-108-108-108 PR

Snatch from low hang: 55 kg (3 reps) – 58 kg (3 reps) – 60 kg (3 reps) – 63 kg (2 reps) – 65 kg (1 rep) – 68 kg (1 rep) – 70 kg (1 rep) PR

http://youtu.be/VtETEgNkqXc

C&J (2+2 reps): 55-65-75-80 kg PR

C&J (1+1 rep) as back off: 80-80-80 kg

Thrusters finishing on toes: 4 x 6 reps @ 45 kg

Snatch deadlift to knees (3 sec hold): 4 x 4 reps @ 75 kg

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