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6th JUL 2015: Lifting, 2 x tabata thrusters @ 30 and 40 kg + skills

6 Jul

  

Super sore and tired today… Training @ CFC Hellerup with the usual suspects today.

Warm-up

3 x

  • 14 box jumps
  • 7 wallballs
  • 7 DB push press @ 2 x 15 kg

Lifting

Back squat: 20 reps @ 85 kg

Snatch (2 reps): 45-50-55-54-55-56 kg

Snatch push press: 55 kg (3 reps) – 60 kg (2 reps) – 60 kg (1 rep x 4)

Snatch pulls (2 reps): 65-70-70-75 kg

WOD

  • Tabata thrusters @ 30 kg
  • 2 min break
  • Tabata thrusters @ 40 kg

Score: 50 reps @ 30 kg + 34 reps @ 40 kg

Skills

  • 2 x 4 strict pull-ups + max reps kipping
  • 2 x 10 ring dips (+ 2 kg)
  • 2 x 15 GHD sit-ups
  • 2 x 15 GHD back ext

Biking

24 km

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