24 May 2013

Ahh. <3 <3 The Garage <3 <3

Clean and jerk max
3 x 20 - 40 - 60 - 80
1 x 90 - 100 - 105 - 110 - 115 - 117.5(PR) - 120(F)

Snatch max
3 x 20 - 40 - 50
2 x 60 - 70
1 x 75

Stopped. Did not feel right, like the movement pattern was off, so I moved on to the next exercise.

Front squat
Warm up: 10 x 20 - 40, 5 x 60 - 70 - 80.
Work sets: 2 x 3 x 95, 5 x 100 kg.

Chin up
Warm up: 10 x BW - 10, 3 x 20.
Work sets: 3 x 25 - 32.5 - 40 kg.

Dips
Warm up: 10 x BW - 10, 5 x 20, 3 x 30.
Work sets: 3 x 35 - 42.5, 4 x 50.

WOD - FGB format
3 rounds of 1 minute at each station + 1 minute break between rounds:
Sled pull 40 kg
Tire slams w hammer
AirDyne
KB russian swings
Burpees

Didn't count reps just went all out. Nice little cardio thing.. All legs which wasn't really what I felt like, but hey - it's a f***ing lifestyle.