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9th SEP 2015: Gymnastics session, squats + WOD (snatch/row)

9 Sep

  

Pic: Always biking 🚴

Training at Fitness World today (Vesterport). They have a HUGE functional training area. 1,5 hour in/out. Buisy day at work. Ready to train hard tomorrow.

Gymnastics

With coach Jonas + sweet Cilie. 2nd session this week 😇

  • Strict ring MUs: 3-2-3-2 reps

5 x

  • 2 strict back activated C2B chin-ups
  • 2 ring dips with turn-out

5 x

  • 2 (right) + 2 (left) rope pull-ups
  • 5 strict HSPUs to step box (narrow + belly against wall)

3 x

  • T2B movement 5+5+5 reps
  • 30 hollow rocks

  • Elbow stand pike press ups: 3 x 10 reps

4 x

  • 5 sec handstand hold + 8 m HSW + 10 sec hold
  • 10 hip taps (belly against wall)

Squats

EMOTM x 16 min: 1 back squat @ 80 kg

I hurt my leg badly yesterday doing 30” box jumps, so I took it easy today.

WOD

10 min AMRAP:

  • 10 power snatch @ 30 kg
  • 15 cal row

Result: 5 rounds

Biking

18 km

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