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21st DEC 2015: Great Monday session

21 Dec

  

My good friend and training buddy, Louise, is finally back from 6 months in Vietnam. Cannot get my hands down…. We celebrated with a session at CF Hellerup together with Tomeu, Polle, Lars, Pia & Søren. Great session.

Lifting

  • Squat clean: 10 x 1 rep @ 60 kg
  • Pause front squat (1 rep, 3 sec pause): 45-55-60-65-70-65-65-65 kg
  • Clean pulls: 3 x 2 reps @ 75 kg
  • Clean pulls: 1 x 1 rep @ 80 kg

Gymnastics

30 strict pull-ups + 20 in purple band (not timed)

WOD

For time:

  • 2000 m row
  • 50 alt pistols
  • 30 hang power cleans @ 50 kg

Result: 16:22 min

Intervals

Assult bike – 10 x:

  • 20 sec on
  • 40 sec off

Finisher

21-18-15-12-9-6-3 reps:

  • Anchored sit-ups
  • Hip thrusts @ 40 kg

Biking

15 km

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