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12. SEPT 2016: Super mandagssession

12 Sep


Langt program i dag – men lækker træning med Søren og Stefan.

1. Clean and Jerk

5×3 reps Squat Clean and Jerk at 75 kg (80+%)

Video af sidste sæt:

https://youtu.be/LBKF0WbT0Tk 

2. Back Sqat Squat

3RM Back Squat with bands: 100-110-115 kg (grønne bånd + 2 x 24 kg KBs)

3. Front Squat

5×5 reps Front Squat at 80% across = 5 x 5 reps @ 90 kg

4. Strength Conditioning

5 rounds NOT for time of:

  • Max Rep Bench Press @ 65 kg
  • Max Strict Pull ups

No rest between movements, 3 minute rest between rounds

Score: 14+6 // 13+5 // 13+5 // 12+4 // 10+5

5. Strength Accessory

3 Supersets of:

  • 8 Single Leg Front Rack Step ups (8/side before switching) @ 50 kg, 12” box
  • 8 Glute Ham Raises

* Rest 1-2 minutes between rounds.

6. Strength Accessory

3 Supersets of:

  • 15 Strict Dumbbell Shoulder Press @ 2 x 8 kg
  • 30 Overhead Banded Tricep Extensions

* Rest 1-2 minutes between rounds.

7. Strength Accessory

100 reps band pull a parts

On the go…

30 km på cyklen 🚲

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