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16th DEC: Gymnastics, lots of squats, 30 min BB session OTM

16 Dec

  
Gymnastics

1,5 hour training with Cilie & Coach Jonas.

  • Strict ring muscle-ups: 3-3-2-2 reps

Then

4 rounds:

  • 5 wide, supine ring rows
  • 5 narrow strict wall facing HSPU progressions

Then

4 rounds:

  • 5 negative dips
  • 2 C2B chin-ups (down: 5 sec, arch)

Then

4 rounds:

  • 10 + 10 reps strict arm balance on rings
  • 5 reps upper back activation hanging in the bar incl 5 sec top hold

Then

4 rounds:

  • 10 chair dips
  • 3 headstand pike (core)

Then

  • 50 wall facing scoulder touches
  • 4 x 5 reps Jefferson curls
  • 3 x uper back bench stretch

Then

4 rounds:

  • 5 Cuban press @ 10 kg barbell
  • 5 liying back activated lifts @ 1 kg in each hand

Core

  • 3 x 20 reps weighted sit-ups @ 5 kg
  • 3 x 20 hip ext

Cleans

EMOTM x 7 min

  • 3 squat cleans (pockets, knees, floor) @ 45 kg

Squats

Back squats: 1 (80 kg) -10 (65 kg) -1 (80 kg) -20 (55 kg) -1 (80 kg) -30 reps (45 kg)

BB

EMOTM x 30 min:

  • 10-15 DB bench press @ 2 x 10 kg
  • 10 1-arm bent over rows @ 10 kg (each arm)
  • 10-15 flies @ 2 x 2,5 kg
  • 10-15 hammer curls @ 2 x 8 kg DBs
  • 10 good mornings @ 25 kg

Biking

20 km

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