Advertisements

14th SEP 2015: 15 min AMRAP (cleans/burpees), gymnastics, lifting

14 Sep

  

Deload week on CompTrain is for sure over…. Gymnastics with Jonas & Cilie. CrossFit @ CrossFit Hellerup with Polle, Pia, Tomeu, Søren & Allan. I’m still quite limited by my leg (box jump crash). Fine training – apart from the leg pains.

Squats

  • Pause back squats (tempo: 3/3/3 sec): 55-55-57,5-57,5-57,5-57,5-60-60-60-60 kg

Gymnastics session

  • Strict ring MUs: 4-3-3 reps

5 x

  • 4 L-sit rope pull-ups
  • 5 strict HSPUs (narrow grip, belly against wall, head to step box)

5 x

  • 3 x 5 sec back activated hold
  • 1 strict C2B chin-up + 5 sec top hold + 5 sec down
  • 2 strict skin the cats to front lever tuc hold

3 x

  • T2B movements: 5 x high raises, 5 x sides + 5 x normal raises 
  • 30 hollow rocks

  • 5 sec handstand hold to handstand walk to 10 sec handstand hold

CrossFit session

  • In 5 min: 3 rep FSQ @ 55-60-65-70 kg
  • In 5 min: 2 rep snatch grip push press: 45-55-55-55 kg
  • In 5 min: 1 rep snatch balance: 45-55-60-65 kg
  • In 5 min: 1 rep hang squat snatch: 35-40-45-50-53 kg
  • In 5 min: 5 x 1 rep OHS (incl 10 sec bottom hold): 45-50-55-60-55 kg

My leg was limiting me a lot, unfortunately.

WOD

15 min AMRAP:

  • 5 power cleans @ 47,5 kg
  • 5 over the bar burpees

Result: 18 rnds + 4 reps

Cleans: singles all the way.

Rowing

  • 5 x 300 m row (all out)
  • 1 min break between sets

Gymnastics

  • Legless rope climb: did it in the gymnastics session 😇

Core

  • 20 reps ring in/outs (incl 5 sec top hold)

Biking

20 km


Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: