Advertisements

28th JUN 2016: Super Sunday Session

28 Jun

  

The intention was a light Sunday session after yesterday’s competition. How you feel if often a lie – it went much better than expected.

Lifting

Pause back squat: 80 kg (3 reps) – 90 kg (3 reps) – 95 kg (1 rep)

Back squat (back off): 20 reps @ 60 kg

Only used belt at 95 kg.

Clean deadlift (2 reps): 85-95-105-90-95-95 kg

BW strength

  • Strict C2B chin-ups: 5-4-3-2-1 reps
  • Ring dips: 10-8-6-4-2 reps

DB pump

DB bench press: 10-10-10-15 reps @ 2 x 15 kg

WOD

Team WOD with Tomeu & (another) Søren.

For time:

  • 100 wallballs 9/6 kg
  • 100 kipping HSPUs (85 cm)
  • 100 box jumps 24/20”
  • 100 KB swings 24/16 kg

Finisher

  • 2 x 14 GHD sit-ups
  • 2 x 14 GHD back ext

Followed by….

A refreshing dip in the ocean with Sissi & Cindie.

Biking

12 km

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: