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26th SEPT 2015: ‘Bergeron beep test’, prowler/DU, gymnastics + squats

27 Sep

  

Training with Søren + Lasse @ CF Gentofte and then @ CF Hellerup.

Squats

Front squats: 7 x 3 reps @ 68 kg

“Bergeron Beep Test”

EMOM for as long as possible:

  • 7 Thrusters @ 24 kg
  • 7 Pull ups
  • 7 Burpees

Result: 15 rounds (12 rnds w/7 reps + 3 rnds w/5 reps)

Gymnastics Skills

  • 4 Strict HSPU x 8 sets
  • 4 rope pull-ups x 8 sets
  • 5 ring in/outs x 8 sets
  • 5 x 1 min GHD back ext hold

Conditioning
2 RFT:

  • 200m Prowler Push, empty
  • 75 Double unders

Time: 4:38 min

Biking

5 km

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