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4th DEC 2015: ‘Fight gone bad’, squats + gymnastics

4 Dec

  

Day 5 on my squat and upper body rehab program. Yesterday, I did strict chin-ups for the first time after breaking my arm. Today, I did my first ring dips. Thank god, it’s all coming back.

Morning session with Søren R, Polle & Tomeu.

Gymnastics

  • Strict pull-ups: 3 x 10 reps
  • Ring dips: 5 x 1 rep
  • Rack dips: 4 x 4 reps
  • Ring rows: 3 x 10 reps

Squats

Back squat (2 reps): 45-55-65-70-75 kg (clusters)

Back squat (3 reps): 65-65-65-65-65-67-67-69-69-65 kg (10 sets)

WOD

‘Fight gone bad’

3 rounds for total reps:

  • 1 min wallballs 14 lbs
  • 1 min SDHP @ 25 kg
  • 1 min box jumps 20”
  • 1 min push press @ 25 kg
  • 1 min row for calories
  • 1 min break

Score: 310 reps

Biking

12 km

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