Wed 15 Jan 2014

Back squat
Warm up: 8 x 20 - 40 - 60 - 80 kg.
Work sets: 3s x 8r x 100 kg.
Bonus: 10 x 80 kg.

Military press
Warm up: 8 x 20 - 30 - 40 kg.
Work sets: 2s x 8r x 50 kg, 12r x 50 kg.

WOD w Smuksen og Mr. Bo-Jangles
For time:
2000m row
50 thrusters @ 40 kg
30 C2B pull ups

Time: 14:50. Row was 7:15.

13 Dec 2013 - 14 Jan 2014

A long rest period and sporadic light weight training due to back injury.

The next period will focus on getting back on track and injury free.