Advertisements

25th AUG 2015: Horrible grip-WOD (T2B + swings) – and a fast training session

25 Aug

  

Super effective training session with Allan today. Chasing him makes me much better. I rarely win, but that doesn’t matter at all.

I’m the only lawyer at work this week in our department. Super buisy week – and just trying to squeeze a little training in here and there. So far, I’m at 2/2 days.
New flashy tights from Casall btw šŸ’™šŸŽšŸ’• 

Warm-up

3 x

  • 150 m row
  • 5 KB swings @ 16 kg
  • 5 natrow grip OHS @ 40 kg
  • 5 squat jerks @ 40 kg

Lifting

Muscle snatch: 35 kg (3 x 3 reps) – 38 kg (2 x 1 rep) – 40 kg (1 rep) – 38 kg (2 x 1 rep)

Hang power snatch (3 reps): 35-40-42-42-45-45-45 kg

WOD

For time:

  • 20 T2B
  • 20 KB swings @ 16 kg

Result: 4:59 min

Swings: all UB. T2B: UB / 11-9 / 8-8-4 reps.

Finisher

3 x

  • 60 sec flutter kicks
  • 60 sec plank
  • 60 sec Russian twists @ 16 kg

Prehab

  • Seated good mornings: 3 x 10 reps @ 15 kg barbell
  • Seated narrow grip shoulder press from the neck: 2 x 10 reps @ 15 kg barbell
  • Bent over barbell rows: 2 x 10 reps @ 15 kg barbell

Biking

18 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: