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30th May 2015: Snatch, squats, gymnastics + 4 x 800 m run

30 May

  

Training @ IK99 followed by training @ CF Hellerup.

Lifting

Working with snatch speed and path today. Went well.

Slow snatch pulls (6 sec): 8 x 4 reps @ 35 kg

Snatch: 6 x 3 reps @ 50 kg – 3 x 3 reps @ 53 kg

Back squat (4 reps): 85-90-95-100 kg

Gymnastics

2 rounds:

  • 1 bar MU
  • 3 C2B (gymnastic kip)
  • 5 butterfly pull-ups

Haven’t done bar MUs for a few months. A little rusty, but I managed. Challenging and fun complex.

  • Strict chin-ups: 10 reps
  • Rack dips: 22 reps
  • Sit-ups: 100 reps @ 5 kg
  • 4 x monkey ring walk

Intervals

4 x 800 m run

Great pace today – and perfect weather for running.

Sleep: 8+ hours. Edema: a little worse, but nothing crazy.

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