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31st AUG 2015: Gymnastics + Competitors Training week # 1

31 Aug

  
Great crowd at CF Hellerup today: Marc, Lars, Pia, Søren, Polle & Allan. 1st full week for the entire team on ‘Competitors Training’. Excited to see how it’ll go. Today was tough + super cool and very dynamic, which I like a lot.

:::MORNING:::

Gymnastics

With Coach Jonas. Session # 4.

  • Ring MUs: 4 x 2 reps

Then

8 x

  • Legless rope climb
  • 1,5 ring dip + 5 sec deep hold

Then

5 x

  • 3 skin the cat
  • 3 handstand press up practise on boxes

Then

4 x

  • 2 strict back activated C2B chin-ups
  • 4 archer push-ups

Then

3 x

  • 1 dragon flag straddle progression
  • T2B practise: 10+5+5 reps

Then

  • 5 sec handstand hold + 8 m HSW + 10 sec hold

Super progression again today.

:::AFTERNOON:::

Competitors Training – week # 1

Lifting

  • Snatch – 1 rep up to 60 kg
  • Clean Jerk – 1 rep up to 70 kg
  • Back Squat 5×10 climbing @ 45-55-65-70-60 kg

Rowing
EMOMx12 min:

  • Odd: 15 Cals
  • Even: 5 Squat Snatches @ 40 kg

WOD

5 RFT:

  • 7 Squat Cleans @ 48 kg
  • 14 kettlebell swings @ 16 kg

Result: 9:17 min

Midline Accessory Work
EMOMx12 min:

  • Odd: 20 second Hollow Hold + 40 Push-up Plank Hold
  • Even: Rest

CrossOver Symmetry

Iron Scap Protocol with power band


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