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21. SEPT 2016: BB, VL, squats + 2 WODs

22 Sep


Herligt gensyn med smukke Dalya ❤️ Super træningssessions i dag med god energi.

BB

Skuldre, ryg, delts i VB Gym med Allan.

Skills

2 runder ej på tid:

  • 10 strict pull-ups
  • 10 strict ring pull-ups
  • 10 deficit kipping HSPUs (5 sec ned)

Workout

For time:

  • 800 m roning
  • 80 double unders
  • 21 hang power cleans @ 43 kg

2 runder:

  • 400 m roning
  • 40 double unders
  • 15 hang power cleans @ 43 kg

3 runder:

  • 200 m roning
  • 20 double unders
  • 9 hang power cleans @ 43 kg

Score: 17:33 min

Vægtløftning

Squat clean + split jerk

  • 3 reps @ 55 kg
  • 3 reps @ 65 kg
  • 3 x 3 reps @ 70 kg

Uden bælte i dag.

Front squats

Front squats:

  • 3 reps @ 81 kg
  • 1 rep @ 86 kg
  • 3 reps @ 81 kg
  • 1 rep @ 91-95-100-105 kg

Clean pulls

Clean pulls: 4 x 5 reps @ 100 kg

Uden bælte.

Finisher

For time:

  • 800 m roning
  • 10 skulderpres @ 35 kg
  • 400 m roning
  • 10 skulderpres @ 35 kg
  • 400 m roning
  • 10 skulderpres @ 35 kg
  • 200 m roning 
  • 5 skulderpres @ 35 kg
  • 200 m roning 
  • 5 skulderpres @ 35 kg
  • 200 m roning 
  • 5 skulderpres @ 35 kg

Score: 14:44 min

On the go…

28 km på cyklen 🚲


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