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15th JUL 2015: Strength session in the sun 

15 Jul

  

Strength day in the sun @ CrossFit Hellerup with Polle, Søren & Tomeu. Still lifting lighter in order to get a good start after my vacation.

Overhead complex

3 pushpress from the neck + 3 OHS: 55-55-55-60-60-60 kg

Squat

Back squat (5 reps): 80-85-90-88-85 kg

Romanian deadlifts

6 x 3 reps @ 65 kg (2 sec hold under and over knees)

Clean & jerk complex

Clean pull + squat clean + jerk

  • 5+1+1 @ 55 kg
  • 4+1+1 @ 60 kg
  • 3+1+1 @ 65 kg
  • 2+1+1 @ 65 kg
  • 1+1+1 @ 65 kg
  • 3+1+1 @ 65 kg
  • 5 x C@J (1+1) @ 65 kg

Press

Shoulder press: 6 x 5 reps @ 35 kg

Bench press

Narrow grip bench press (8 reps): 45-45-45-50 kg

Rows

Bent over barbell rows reverse grip (8 reps): 35-35-35-40 kg (2 sec top hold)

Biking

2 x 6 km

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