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13th JUN 2015: Club La Santa Sport – session # 9

13 Jun

  

Running

3,5 km morning run

Warm-up

3 rounds:

  • 14 box jumps 20”
  • 7 air squats
  • 14 split jerks @ 40 kg

WOD

For time:

  • 21 overhead squats @ 45 kg
  • 400 m run
  • 15 hang power snatch @ 45 kg
  • 200 m run
  • 9 hang squat snatch @ 45 kg
  • 100 m run

Time: 10 min

Tough to workout in the heat today. Had to break the snatches up a lot.

Bodyweight work

  • 20 strict C2B chin-ups in total
  • 30 rack dips in total
  • 3 x 10 GHD back ext @ 10 kg
  • L-sit hold: 30-20-10 sec

Kettlebell finisher

3 rounds:

  • 10 sumo deadlift high-pulls @ 20 kg KB
  • 10 Russian twists @ 20 kg KB

Lifting

Snatch balance (3 reps): 45-55-60-62,5-65-67,5-70 kg

Back squat: 4 x 5 reps @ 80 kg

Focus on depth.

Finisher

  • 15 strict C2B chin-ups
  • Push-ups 14-12-10-8-6-4-2 reps
  • 800 m jog


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