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22. NOV 2016:  Lækker træningsdag med bla 150 kg back squat + strongman

23 Nov


Stemningsbillede fra lørdagens konkurrence.

Workout

3 min AMRAP:

  • 21 overhead squats @ 45 kg
  • 21 over the rower burpees
  • Max cal roning

– 3 min pause –

3 min AMRAP:

  • 18 overhead squats @ 50 kg
  • 18 over the rower burpees
  • Max cal roning

– 3 min pause –

3 min AMRAP:

  • 15 overhead squats @ 60 kg
  • 12 over the rower burpees
  • Max cal roning

– 3 min pause –

3 min AMRAP:

  • 12 overhead squats @ 65 kg
  • 12 over the rower burpees
  • Max cal roning

Score: 10-16-20-22 cal

Alle OHS unbroken. Kan godt presse den mere på både burpees og roning.

Gymnastics

  • 5 x 12 strict UB HSPUs
  • 3 x 12 strict HSPUs (smallere)

Strongman

Så øvede jeg events til Strongman-konkurrencen, som jeg skal deltage i 10. DEC. Nyt, udfordrende, tungt og sjovt.

BB

Bagkæde

Squats

  • Back squat (1 rep): 110-130-140-145-150 kg

145 og 150 kg er nye PRs.

https://youtu.be/1uThFdHr0dE

Squats – back-off sets

  • 3 back-off sets @ 110 kg: 8-10-12 reps

Finisher

3 x

  • 20 cal air dyne
  • 40 anchored sit-ups

Første runde +5 kg.

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