Sat 7 Dec 2013

Front squat
Warm up: 10 x 20 - 40, 8 x 60, 5 x 80, 2 x 100.
1RM tes: 1 x 110 - 120 - 130 - 135 kg (PR).
Work sets: 3s x 8r x 85 kg.

1 x 130 kg.

1 x 135 kg (PR).

8 x 85 kg, 2nd set of 3.

Pendlay rows
Warm up: 10 x 20 - 40, 8 x 60 kg.
Work sets: 8 x 65, 2 x 10 x 65 kg.

EMOTM 6 min
2 x full clean @ 90 kg.

WOD w Smuksen
10 min AMRAP of:
30 DUs
10 HSPU
20 russian twists
10 GHD

Score: 4 rds + 30 DU + 10 HSPU.