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21st JUN 2015: New squat cycle + lots of gymnastics

21 Jun

  

Strength

Starting a new squat cycle today. The principle is 4 x 4 reps (heavy) followed by 25+ reps unbroken. I started light today. I’ll switch between front squats and back squats.

Back squat: 80 kg (4 reps) – 82 kg (4 reps) – 85 kg (4 reps) – 90 kg (4 reps) – 60 kg (30 reps)

Bench press: 3 x 3 reps @ 60 kg (narrow grip)

Skills

3 x 5 strict handstand push-ups + max reps kipping

Result: 30-40-60 reps kipping

+10 reps in 3rd round compared to last week.

Gymnastics

3 rounds:

  • 5 negative ring MUs (5 sec down)
  • 10 strict T2B
  • 10 strict HSPUs (belly against wall)

Tough session 😁

Core

  • 3 x 12 GHD sit-ups @ BW – 2,5 kg – 5 kg
  • 3 x 12 GHD back ext @ BW – 2,5 kg – 5 kg

Finisher

21-15-9 reps:

  • KB swings @ 16 kg
  • KB high-pulls @ 16 kg
  • Box jumps 20”

Biking 

6 km

In the afternoon Anna & Thilde visited me for som garden training, and I joined one of their WODs for fun.

3 rounds:

  • 10 KB swings @ 16 kg
  • 10 high-pulls @ 16 kg
  • 10 Russian twists @ 16 kg

I also took out almost all my outdoor training equiment today. Can’t wait to hit my outdoor gym for the first time 💦

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