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9. APR 2016: Squat/bænk fest + lækker WOD (squat cleans, HSPUs, roning)

9 Apr

Super og effektiv træning med Søren. Jeg prøver at have en del tungere træninger helt uden bælte. I dag var én af dem.

Vægtløftning

EMOTM x 10 min:

  • 1 power clean + push jerk @ 65 kg

Squat/bænk

  • Max reps back squat i 60 sec @ 70 kg
  • 2 min pause
  • Max reps bænkpres i 60 sec @ 60 kg
  • 2 min pause
  • Max reps back squat i 45 sec @ 60 kg
  • 2 min pause
  • Max reps bænkpres i 45 sec @ 50 kg
  • 2 min pause
  • Max reps back squat i 30 sec @ 50 kg
  • 2 min pause
  • Max reps bænkpres i 30 sec @ 40 kg

Score:

 

WOD

3 runder på tid:

  • 7 squat cleans @ 60 kg
  • 14 kipping handstand push-ups
  • 21 cal roning

Score: 10:24 min

On the go

12 km på cyklen 🚴 

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