Advertisements

21st SEPT 2015: Gymnastics + a looong CF session

21 Sep

  

Gymnastics

With coach Jonas.

  • Ring muscle-ups (strict): 3-3-3-2 reps

5 x

  • 4 rope pull-ups
  • 5 strict HSPU (belly against wall, narrow stand)

5 x

  • 2 false grip ring pull-ups
  • 5 rack dips

3 x

  • 30 hollow rocks
  • T2B progressions: 5+5+5 reps (variations: high, normal, sides)

4 x

  • Handstand hold to handstand walk to handstand hold

CrossFit session

The longest session ever (3+ hours) @ CF Hellerup – but in good company: Polle, Lasse and Allan – and with Søren and Tomeu starting when we finished.

Snatch Complex

5 sets of: Snatch Pull + Snatch + OHS, climbing @ 45-50-52-52-53 kg

Clean Jerk

6 sets of: Clean Pull + Clean + Push Jerk + Split Jerk, climbing @ 55-60-60-60-60-60 kg

Squat

3×10 Back Squat, across @ 60 kg

Rowing Intervals

3×1,000m Row, rest 2 min between sets @ 4:00 min, 4:02 min, 4:07 min 💦

Conditioning

For time:

  • 800 Meter Run
  • 50 GHD sit-ups
  • 50 Deadlifts @ 45 kg
  • 800 Meter Run
  • 35 GHD sit-ups
  • 35 Deadlifts @ 45 kg
  • 800 Meter Run
  • 20 GHD sit-ups
  • 20 Deadlifts @ 45 kg

Time: 26:40 min

Accessory Work

  • A. 3×15 Close Grip Bench Press with bands @ 30 kg
  • B. 2×12 1-arm DB Overhead Press (12 each arm) @ 8 kg + 10 kg
  • C. 1 set of 15+ reps of DB Skull Crushers to failure: 21 reps @ 10 kg

That’s it

Biking

25 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: