29 August 2012

First day of Ditte Jacobsens WL biased CF training program.


Snatch
3x3 @ 55 kg
3x3 @ 60 kg

No problem, easy lifts, although my shoulder is proper fucked from snapping out of the joint on Saturday.

Back squat
4x5 @ 100 kg

Easy as cake. No wonder as I did 5x5 @ 110 last week.

Snatch pulls
4x5 @ 90 kg

Great exercise for getting stronger on the first and second pull. Furthermore the timing when the bar comes into the hip becomes easier to fell.

Pullups
10 butterfly
3x8 strict

Ring dips
10 kipping
3x8 strict

Easy as cake.

Pendlay rows
2x10 @ 60 kg

Just for fun and to feel the lower traps working.