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3rd SEPT 2015: Strength day

3 Sep

  
Rest day on CompTrain today. Did some BB/weak spot training with Søren, Allan & Lars. I’m still SUPER sore all over. The new program is super challenging – and it’s fun to follow the same program all of us.

Gymnastics

10 min handstand walk obstacle lane

Squat

Back squat: 85 kg (1 rep) – 70 kg (5 reps x 2)

I could hardly bend my legs today 😂

Bench press

DB bench press (12 reps): 2 x 15 kg – 2 x 17,5 kg x 3 sets

Upper body blast

5 rounds (not for time)

  • 10 m seated sled pull + 75 kg in plates
  • 2 Russian dips
  • 10 bent over barbell rows @ 35 kg

Skills

EMOTM x 10 min:

  • Odd: 3 strict pull-ups
  • Even: 5 rack dips

Core

  • GHD sit-ups: 30 reps
  • GHD back ext: 30 reps

Finisher

  • Good mornings: 4 x 10 reps @ 30 kg
  • Chinese side bends: 3 x 10 reps @ 30 kg

Mobility

15 min mobility/stretching

Biking

17 km

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