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3rd DEC 2015: Snatch, squats, HSPUs + shoulder/chest blast

3 Dec

  

Training at CF Hellerup with Allan & Lars. Thursdays are off days – so I work on weaknesses each Thursday.

1. Snatch

Technique – 30’ish x 1 rep up to 52 kg

2. BW strength

  • Chin-ups: 14 x 1 rep 
  • Kipping HSPUs: 10-1 rep 

3. Shoulder + chest blast

21-18-15-12 reps:

  • Arnold press @ 2 x 8 kg DBs
  • DB flies @ 2 x 2,5 kg

Bænk: 5-5-5-5-10-10 reps @ 40 kg

4. Squats

Back squat:

  • 10 reps @ 45 kg
  • 9 reps @ 50 kg
  • 8 reps @ 55 kg
  • 7 reps @ 60 kg
  • 6 reps @ 62 kg
  • 5 reps @ 64 kg
  • 4 reps @ 65 kg
  • 3 reps @ 67 kg
  • 2 reps @ 69 kg
  • 1 rep @ 71 kg

Biking

22 km

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