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19th AUG 2015: Test day # 2 + misc

20 Aug

  
Training in the sun at CrossFit Hellerup with Lars.

First – more test results:

  • Deadlift (1 rep): 120 kg
  • Max reps unbroken ring dips: 20 reps

Test WOD:

3 rounds for time:

  • 300 m run 
  • 20 T2B (each break = 5 burpees)

Result: 5:57 min (break after 15 reps in 3rd round)

Prehab/warm-up:

3 x

  • 15 narrow shoulder press from the neck @ 15 kg barbell
  • 15 deep good mornings @ 15 kg
  • 15 SDHP @ 20 kg KB
  • 30 Chinese sidebends @ 15 kg
  • 30 Russian twists @ 20 kg KB
  • 15 suitcase deadlifts @ 20 kg KB (right)
  • 15 suitcase deadlifts @ 20 kg KB (left)
  • 15 shoulder press (front) @ 15 kg
  • 15 reverse bent over flys @ 2 x 2,5 kg
  • 15 wide shoulder press from the neck @ 15 kg 

Then

4 x

  • 10 Jefferson curls @ 20 kg KB
  • 12 deep rack dips

Strength

  • DB bench press @ 2 x 20 kg: 6-5-4-3-2-1 reps
  • Deadlift: 6 x 3 reps @ 90 kg
  • Back squat (10 reps): 55-60-65-70 kg

Gymnastics

  • 5 x free handstand hold
  • Shoulder touches: 30-20-30-20 reps
  • Archer push-ups on rings: 4 x 10 reps
  • 3 x 10 reps ‘around the world’ progressions
  • Stretching for upper back x 5 sets

Biking

2 x 5 km

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