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29th JUN 2015: Lifting weights today

30 Jun

  

BW strength

  • 5-4-3-2-1 reps strict pull-ups
  • 10-8-6-4-2 reps KB high-pulls @ 24 kg
  • 10 super deep strict ring dips

Mobility

1 hour of mobility drills at work coached på a physiotherapist.

  • KB hamstring stretch standing on a box
  • Trigger point stretch for upper back with broom stick
  • Trigger point/foam roller massage (sides, under arms)
  • Trigger point massage for lower back
  • Lying hamstring stretch (left, right)

Core

3 x 10 Chinese side bends @ 15 kg barbell

Lifting

Front squats (2 reps): 80-82-80-80-80-80 kg

Muscle snatch (4 reps): 35-35-37-40-35-35 kg

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

Snatch pulls: 4 x 2 reps @ 65 kg

Complex

10 sets:

  • 1 power clean
  • 1 push jerk
  • 1 squat jerk (Chinese jerk)

Performed @ 35-45-50-52-53-54-55-57-58-59-60 kg

Thought the squat jerk would be the limitation, but 60 kg as the 3rd lift of the complex felt super light. Will go higher next time.

Biking

18 km

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