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18th JUN 2015: Club La Santa Sport – session # 14

18 Jun

  

Run

5 km

Warm-up

3 rounds:

  • 3 C2B chin-ups
  • 6 Chinese jerks @ 20 kg
  • 9 KB swings @ 24 kg

Clean complex

  • 1 clean deadlift
  • 1 clean pull
  • 1 hang power clean
  • 1 push jerk
  • 1 split jerk

Performed @ 45-55-60-60-62,5-62,5-65 kg

Squats

Back squat (3 reps): 65-75-85-95 kg

Focus on depth.

WOD

  • 5 shoulder press @ 35 kg
  • 10 push press @ 35 kg
  • 20 front rack lunges @ 35 kg
  • 4 shoulder press @ 35 kg
  • 8 push press @ 35 kg
  • 16 front rack lunges @ 35 kg
  • 3 shoulder press @ 35 kg
  • 6 push press @ 35 kg
  • 12 front rack lunges @ 35 
  • 2 shoulder press @ 35 kg
  • 4 push press @ 35 kg
  • 8 front rack lunges @ 35 kg
  • 1 shoulder press @ 35 kg
  • 2 push press @ 35 kg
  • 4 front rack lunges @ 35 kg

http://youtu.be/PgNTuWvJSSY 

That’s it! It’s been 2 great weeks. Flying back tomorrow and can’t wait to get back (soon).

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