Advertisements

18th AUG 2015: Lifting + BW strength

18 Aug

  
Training in the sun with Søren, Allan, Philip, Sidsel & Signe @ CrossFit Hellerup. Great crowd again today.

Warm-up

  • 4 x 8 reps banded dips (for volume and top strength)
  • 8 x 5 m sidewalk HSW against the wall (4 x back, 4 x belly against the wall)
  • Some roll over practise

Squat

  • Back squat (3 reps): 65-75-85-85-85 kg

Strength

4 x

  • 5 reps narrow grip bench press @ 50 kg
  • 3 reps strict pull-ups

Then

4 x

  • 10 reps push press @ 2 x 17,5 kg DB
  • 10 reps 1-arm bent over rows @ 25 kg (left, right arm)

Snatch practise

  • Squat snatch from high hang (hip): 45 kg (2 reps) – 50 kg (2 reps) – 55 kg (1 rep)

Then

EMOTM x 12 min:

  • 1 squat snatch @ 50 kg

Found both my start and catching position after 5 min. Something to build on.

Biking

20 km

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: