6 Mar 2013

Front squat
Warm up: 10x20, 10x40, 5x60, 5x70, 5x80, 5x90, 3x100.
Work sets: 3s x 1r x 115 kg.
Bonus: 3s x 3r x 100 kg, 15r x 70 kg.

Regular grip MUs
1, 1, 3. Got the kip down and shoulder was good, so I'm quite confident that my progress will be fast from here.

Long EMOTM

4 mins:
1 power clean @ 90 kg
2 front squat @ 90 kg
3 strict HSPU
4 C2B

4 mins:
2 power clean @ 90 kg
3 C2B
5 push up

3 mins:
2 power clean @ 90 kg
5 push up

5 mins:
1 power clean @ 90 kg
2 push jerk @ 90 kg

5 mins:
1 power clean @ 90 kg
2 push press @ 90 kg

2 min break

10 mins:
30 sec row all out
30 sec pause

Total distance rowed: 1780m

LEGS ARE TIRED NOW.