Advertisements

7th DEC 2015: Great and long Monday session

7 Dec

 

Deload week is over…. Training at CF Hellerup with Allan & Søren. Long – but good – session!

Get 8% discount on http://www.nettofitness.dk with the code: SARAH. Great equipment, and low prices. What’s not to like?

Squats

Back squats (2 reps): 70-75-80-80-82-80-80-75-70 kg

Snatch

EMOTM x 9 min:

  • 1st min: 1 squat snatch @ 40 kg
  • 2nd min: 1 squat snatch @ 45 kg
  • 3rd min: 1 squat snatch @ 50 kg

Snatch Accessory

  • 5×1 Snatch Balance @ 50-55-60-60-60 kg
  • 5 ×2 Snatch Grip Deadlift @ 55 kg – pause for 5 seconds 2″ off the ground

Skills

Ring dips: 1-2-3-4-5-6-7 reps

WOD

“Power Drill”

5 Rounds:

  • 5 Handstand Pushups
  • 10 Hang Power Clean 40 kg
  • 15 Burpees
  • 20 Kettlebell Swings 16 kg
  • 25 Wallball Shots 6 kg
  • 3 Minute Rest

Total time: 30:29 min

Midline Accessory Work

3 Sets of:

  • 20 good mornings @ 20 kg
  • 10 sit-ups @ 5 kg
  • 15 sec handstand
  • 20 hip ext
  • 1 min overhead carry @ 2 x 12 kg KBs

Biking

15 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: