27 May 2013

<3 <3 <3 FitnessWorld Kolding <3 <3 <3

Military press
Warm up: 10 x 20-30, 5 x 40-50.
Work sets: 5r x 60 kg, 3r x 67.5 kg, 2s x 1r x 75 kg (PR).

HB back squat
Warm up: 10 x 60, 5 x 60-80-100.
Work sets: 5r x 117.5, 3r x 132.5, 2s x 1r x 147.5 kg.

BB complex, go for heavy set
1 power clean
1 full clean
1 push press
1 push jerk
20-40-60-80-90-100. Could have gone higher, but I didn't want to push it too hard before the EMOTM. And, furthermore, you can't drop the weights in FW so I had to control it all the way which was quite taxing on the grip..

10 min EMOTM
Same complex @ 80.

The EMOTM was actually pretty cool. Didn't get too heavy, but heart rate went up on each set that took 22-24 seconds. Maybe I didn't breathe too well.

Random BB stuff
Flies, biceps, triceps.