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30. NOV 2016: Tungt clean complex @ 100 kg, Bergeron Beep Test, gymnastik + BB

3 Dec


1. Clean & Jerk

  • 60%/3+1
  • 65%/3+1
  • 70%/3+1
  • (75%/3+1)3

Gik lidt over program og lavede 3+1 reps @ 90-95-100 kg PR

2. Clean Pulls

  • 8 x 3 reps @ 100 kg

3. Squat

  • Front squats: 4 x 5 reps @ 85 kg
  • Back squats: 4 x 5 reps @ 115 kg

4. Gymnastics Conditioning

EMOMx28 min:

  • Odd: 1 Rope Climb
  • Even: 8 m Handstand Walk 

5. Conditioning

  • 3 Rounds Bergeron Beep Test*
  • 50/40 Cal Row
  • 3 Rounds Bergeron Beep Test
  • 50/40 Cal Row
  • 3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Score: 15:04 min
6. BB

60 min BB med mr. Peter Lagermand

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