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10th SEP 2015: Strength day

10 Sep

  

Thursday is off day on CompTrain = strength + skills day for our team. Training at CrossFit Hellerup with Tomeu, Allan, Søren and Lars. Great crew + great programming by Lars. Lots of reps – and good fun to do strength/pump on Thursdays. My leg is still hurting a lot from my box jump crash the other day – expecially while lifting weights.

Warm-up

3 x

  • 7 box jump overs 20”
  • 14 box jumps 20”
  • 7 T2B 
  • 7 ring dips

Tomeu taught me a new grip variation today, which is much easier.

Lifting

  • Power clean (3 reps): 45-50-50-55-55-57 kg
  • Power jerk (3 reps): 45-55-55-60-60-55 kg
  • OHS (3 reps): 45-50-55-55-60-62 kg

Focus on good technique.

BB

  • Bench press (12 reps, narrow): 40-42-42 kg
  • DB bench press (12 reps) @ 2 x 15 kg DBs x 3 sets

Pulls

5 x

  • 10 m seated sled pull @ 50 kg
  • 10 bent over barbell rows @ 40 kg

Then

  • Bent over 1-arm DB rows (12 reps each arm) @ 20-30-25 kg

20 kg = too light, 30 kg = too heavy but manageable, 25 kg = just perfect.

Core

5 x

  • 20 GHD sit-ups
  • 20 Chinese side bends @ 20 kg barbell

LOTS of core again today. I love it!

Gymnastics finisher

EMOTM x 12 min:

  • Odd: 2 strict C2B chin-ups
  • Even: 4 ring dips

I was tired at this point.

Handstand walk

  • Handstand walk: 3 x 10 m

Biking

18 km

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