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22nd JUN 2015: Weightlifting, skills + WOD

22 Jun

  

Warm-up

  • Chinese side bends: 3 x 10 reps @ 20 kg barbell
  • 15 reps KB thrusters @ 2 x 12 kg
  • 15 reps 1-arm KB OHS @ 16 kg

Lifting

Thrusters: 45 kg (5 reps) – 55 kg (4 reps) – 50 kg (5 reps) – 52,5 kg (5 reps)

Snatch from hip: 40 kg (3 reps) – 45 kg (3 reps x 2) – 50 kg (3 reps x 2) – 55 kg (2 reps) – 57,5 kg     (1 rep)

Snatch grip push press from the neck (2 reps): 50-55-60-62,5 kg

Snatch grip push press from the neck (1 rep): 65-65-67,5 kg

Snatch pulls (3 reps): 65-70-75-70-65 kg

BW strength

  • 2 x 3 strict pull-ups + 8 butterfly pull-ups
  • Dips: 20-15-10 reps

Skills

3 rounds:

  • 50 UB DUs
  • 4 alt TGU @ 16 kg KB
  • 15 sec L-sit hold

WOD

3 rounds for time

  • 10 T2B
  • 10 HSPUs
  • 10 thrusters @ 40 kg

Time: 7 min

Biking

22 km

Running

4 km

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