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6th JUN 2015: Club La Santa Sport – session # 2

6 Jun

  

Running

3 km morning run around the lagoon

Warm-up

3 rounds:

  • 14 box jumps 20”
  • 7 air squats
  • 7 DB split jerks @ 2 x 12 kg

Lifting

Back squats: 90 kg (15 reps) – 90 kg (5 reps)

Will go for 20 reps @ 90 kg soon. Need to be a little more motivated.

http://youtu.be/CCy5pScqtCE

Snatch from hip + from knees + from floor (1+1+1 rep): 35-45-55-55-55-60 kg

Snatch push press from the neck (3 reps): 60-60-62,5 kg

Swimming

2 x 200 m swim in the lagoon

– BREAK –

Skills

3 rounds:

  • 40 DUs
  • 4 TGU @ 16 kg
  • 15 sec L-sit hold

Strict work

  • Dips: 2 x 15 reps
  • Strict C2B chin-ups: 2 x 5 reps

Lifting

Snatch pulls (3 reps): 70-70-75 kg

More running

+ 2 km more in total

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