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20th JUN 2015: Lifting, skils, WOD (OHS/HSW/BJ)

20 Jul

  

Training with Tomeu & Polle @ ‘Trykkeriet’. T-bone steaks for dinner with goid friends. Great way to start the week.

Warm-up

5 x 10 meter handstand walk

Lifting

Front squat: 75 kg (3 reps) – 80 kg (2 reps) – 82 kg (1 rep) – 80 kg (1 rep x 2)

Snatch complex:

  • 1 snatch pull
  • 1 squat snatch from hip
  • 1 squat snatch from low hang (below knees)
  • 1 power snatch

@ 35-40-42-45-47-50-52-52-52 kg

Gymnastics

  • Strict C2B chin-ups: 4-3-2-2-1 reps
  • Deficit negative HSPUs (5 sec down + kip up) on 2 x 30 kg DBs: 3-3-2-2 reps

WOD

4 rounds:

  • 10 natrow grip OHS @ 40 kg 
  • 7 m handstand walk
  • 10 box jumps 20”
  • 7 m handstand walk

Time: 10:37 min

Core

  • 2 x 18 GHD sit-ups
  • 2 x 18 GHD back ext

Stretchig

15 min mobility and stretching (hamstrings + upper back)

Biking

 2 x 6 km

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