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17th AUG 2015: Test week – day # 1 (and some gymnastics)

17 Aug

  

First, today’s results. Approx 10 kg below my max in all lifts. I stopped with a good lift throughout all lifts.
Today’s tests

  • Snatch balance: 75 kg (1 rep)
  • Snatch: 62 kg (1 rep)
  • C&J: 77 kg (1 rep)
  • Max reps OHS @ 65 kg: 15 reps
  • Bench press: 62 kg (3 reps) – 65 kg (2 reps) – 70 kg (1 rep)
  • Back squat: 85 kg (3 reps) – 90 kg (2 reps) – 105 kg (1 rep)
  • Max distance HSW (2 attempts): 30 m + 40 m
  • Max kipping MUs in 2 min: 6 reps
  • Max strict HSPUs: 20 reps (86 cm)
  • Max rope climbs in 6 sec (15’/4,5 m): 3 reps
  • ‘Isabel’: 2:35 min (with a ripped hand = slow)

Gymnastics 

Gymnastics session with coach Jonas

  • 6 (singles) strict MUs + 7 sec L-sit negative 

Then

6 rounds:

  • 4 strict rope pull-ups (2 reps each hand)
  • 1,5 gymnastics dip + 5 sec deep bottom hold

Then

3 rounds:

  • 5 supine ring rows
  • 10 pistols (no shoes)

Then

3 rounds:

  • T2B medley: 3+5+5 reps
  • Hollow rock: 28 reps

Then

  • 3 x 5 sec handstand hold + 10 m HSW + 10 sec handstand hold
  • 3 x 10 reps hip taps (harder version of shoulder touches)

Barbell work

3 x (@ 20 kg) barbell:

  • 10 good mornings
  • 10 Chinese side bends
  • 10 strict press from the neck narrow grip
  • 10 strict press from the neck wide grip
  • 10 Jefferson curls 
  • 10 reps pancake good morning variations – video

Then (barbell back-off)

  • Back squat: 3 x 10 reps @ 75 kg
  • Hang squat snatch (knees): up to 3 reps @ 55 kg
  • OHS: 20 reps @ 55 kg

More gymnastics

4 rounds:

  • 30 sec ring dips
  • 30 sec strict T2B
  • 30 sec pseudo push-ups

Then

5 rounds:

  • 20 sec C2B chin-up top hold
  • 20 sec ring top hold
  • 20 sec L-sit hold
  • 20 sec handstand hold

Then

  • Weighted strict pull-ups (3 reps) @ 2,5 kg + 5 kg
  • Strict HSPUs (belly against the wall): 4 x 3 reps
  • Reverse DB flys: 5 x 8 reps @ 2 x 2,5 kg
  • Chinese plank (belly up): 4 x 2 min hold

Done in 2 sessions (morning + afternoon). Great crowd at CrossFit Hellerup in the afternoon (Mainz, Lars, Philip, Søren, Polle & Tomeu).

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