Thu 27 June 2013

Long day in the garage

30 minutes of mobility
Hip external rotation, adductor stretch, thoracic spine extension and peanut rolling.

Power snatch + snatch + overhead squat
20 - 40 - 50 - 60 - 70 - 75 - 75 - 60 - 65 - 65 - 65 - 70 kg.
I wish I would suck less at this :-/

Front squat
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 3 x 92.5 - 97.5, 5 x 105 kg.

Bench press
Warm up: 10 x 20 - 40 - 60, 5 x 80, 3 x 90 kg.
Work sets: 3 x 100 - 107.5, 5 x 112.5 kg.

Pendlay rows
Warm up: 10 x 20 - 40, 5 x 60 - 80 kg.
Work sets: 3 x 90 - 95, 4 x 100 kg.

WOD, for time
4 rounds of
50 kcal airdyne
5 MUs
10 push up
15 sit ups
Buy out: 50 KB swings @ 24 kg.

Time: 31:50.

Miserable WOD but interesting to do MUs after the sit ups. Very difficult! The sit ups ended up being the most horrible part. And it took FOREVER! First round was around 6 minutes and it just went up from there. It wasn't really taxing on the cardio-respiratory system, it ended up being limited by strength for me.