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5. OKT 2016: PR session med 3 x PRs i cleans og front squat

7 Oct



Lækre sessions i dag 👌🏻🏋🏻 Jeg har kvallet til German Throwdown og har lige signet op til Finalerne i starten af november.

Vægtløftning

  • Hang squat clean (3 reps): 45-55-65-70-75-80-85 kg PR – (1 rep): 90 kg PR

85 kg:


90 kg:

Squats

Front squats:

  • 3 reps @ 90 kg
  • 1 rep @ 100 kg
  • 3 reps @ 90 kg
  • 1 rep @ 105 kg
  • 3 reps @ 90 kg
  • 1 rep @ 110 kg PB
  • 1 rep @ 115 kg PR

DL

  • Halting clean deadlifts (3 sec in power position): 3 x 3 reps @ 105 kg

Rygtæning

Så trænede jeg ryg med Peter Lagermand. Det var sjovt og hårdt.

Squats

Back squats:

  • 3 reps @ 110 kg
  • 1 rep @ 105 kg
  • 3 reps @ 100 kg
  • 1 rep @ 110 kg
  • 3 reps @ 105 kg
  • 1 rep @ 120 kg

Workout

For time:

  • 800 m løb
  • 25 dødløft @ 70 kg
  • 25 anchored sit-ups
  • 600 m løb
  • 20 dødløft @ 70 kg
  • 20 anchored sit-ups
  • 400 m løb
  • 15 dødløft @ 70 kg
  • 15 anchored sit-ups
  • 200 m løb
  • 10 dødløft @ 70 kg
  • 10 anchored sit-ups

Score: 20 min

Finisher

4 x 15 cal airdyne

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