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20th JAN 2016: Lots of barbell work

20 Jan

  

Training @ CF Hellerup with Team Expendables.

Gymnastics

For time:

  • 100 m handstand walk

Result: 7 min

Lifting

Power clean + push jerk: 5 x 1 rep @ 60 kg

Barbell cycling

EMOTM x 8 min

  • 4 burpee box jumps 20” + 4 power cleans @ 55 kg

Pulling

  • Deadlift: 5 x 2 reps @ 90 kg
  • GHD back ext: 3 x 10 reps
  • Hip thrusts: 2 x 20 reps @ 25 kg

Skills/BW strength

  • Overhead walking lunges: 3 x 10 reps @ 35 kg (narrow grip)
  • 10 min bar muscle-up practise
  • 3 x 10 pull-ups
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