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22. AUG 2016: 2RM front squat @ 100 kg, tunge cleans, DB WOD + gymnastik

22 Aug


Jeg sov for lidt i nat + havde doms efter søndagens træning. Det gik dog meget fint til dagens træning, som jeg slæbte mig afsted til. Dagens løft + gymnastik ligger i min Instagram (@SarahLTK79).

Clean

  • Find 1RM squat clean med stop 4 cm fra gulvet: 55-65-75-85-90 kg PB

Front squats

  • Find 2RM front squat: 50-90-95-100 kg PR

Back squats

  • 4 x 6 reps back squats @ 90-100-100-105 kg

Workout

5 runder:

  • 10 push press @ 2 x 15 kg DBs
  • 10 split squats @ 2 x 15 kg DBs
  • 10 DL @ 2 x 15 kg DBs

Rest as needed ml hver runde

Score: 7:21 min

Styrke

  • 4 x 10 reps GHD back ext
  • 3 x 8 reps Bulgarian split squats @ 30 kg (8 reps med hvert ben)
  • 2 x 20 reps good mornings @ 20 kg

Gymnastik

Session med Coach Jonas Tylstrup

  • Ring MUs, chins, archer hold, dips, L-sit, straddle sit-ups, HSPUs, HSW, T2B, rows, ring push-ups mv.
  • Support: pull-downs (bryst + nakke) 60 reps, Cuban press 3 x 10 reps @ 2 x 5 kg
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