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28th AUG 2015: 2 x great training sessions today

28 Aug

  

It’s been a long but great day. A tough week at work finished this afternoon. Next week will be easier. My husband is away on a business trip for the next 8 days. Hoping to catch up on my lack of sleep while he’s away 💤💤💤

2 training sessions today in great company.

:::Session 1:::

Training with Allan & Polle in the sun @ CrossFit Hellerup.

Warm-up

3 x

  • 200 m run
  • 5 KB swings @ 16 kg
  • 5 narrow grip OHS @ 20 kg
  • 5 squat jerks @ 20 kg

Strength

Hang power cleans (3 reps): 45-50-55-57-57-55-55-60 kg

Gymnastics

  • Negative HSPUs on 40 kg DBs: 10 reps accumulated
  • False grip ring pull-ups: 10 reps accumulated

Conditioning

10 rounds of prowler + 20 kg:

  • 1 min on
  • 1 min off

Strength

Front squat: 4 x 3 reps @ 65 kg (no belt)

WOD

4 rounds for time:

  • 500 m row
  • 10 OHS@ 48 kg

Result: 15:22 min

:::Session 2:::

At Vesterbronx Gym with Philip & Kristoffer + the NOCCO Denmark team.

Gymnastics

Handstand walk: 4 x 15-20 m

BW strength

5 rounds:

  • 3 strict C2B chin-ups
  • 10 pistols (no shoes)

WOD

‘J.T’

21-15-9 reps for time (and quality):

  • HSPUs
  • Ring dips
  • Push-ups

Time: 10 min

Prehab

3 x @ 15 kg barbell:

  • 10 Chinese side bends
  • 10 good mornings
  • 10 narrow grip shoulder press from the neck
  • 15 reverse bent over flys @ 2 x 2,5 kg
  • 10 shoulder press
  • 10 Jefferson curls @ 20 kg KB

Finished the day @ Halifax Burgerbar with Philip & Kristoffer. Great day.

Biking

30 km

Off to bed now 💤💤💤💤💤

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