Thu 7 Nov 2013

Rest day.

Wed 6 Nov 2013

Back squat (Smolov Jr. w1d2)
Warm up: 5 x 40 - 60 - 80 - 100 kg.
Work sets: 7s x 5r x 112.5 kg.

5 x 112.5 kg back squat (3rd set)

Superset
5 sets of
10 DB back flies @ 6 kg
10 triceps extensions @ 40 kg

WOD w Smuksen
7 rounds of:
7 thrusters @ 40 kg
7 pull ups
7 HSPU

Time: 12:35.

Tue 5 Nov 2013

Rest day.

Mon 4 Nov 2013

Back squat
Warm up: 10 x 20, 5 x 40 - 60 - 80 - 100, 3 x 110 kg.
Work sets: 3 x 125 - 132.5 - 140 kg.

WOD w. Numsepikken
You-go-I-go, 5 rounds each of:
5 power cleans @ 90 kg
20 m prowler @ +40 kg
15 DB push press @ 2x12 kg
20 m prowler
10 pull ups

Didn't time it, but it was really just tough on the quads and calves (which was enough).

Sun 3 Nov 2013

Rest day.

Sat 2 Nov 2013

Back in the Garage

Power clean + push jerk
EMOTM 10 mins: 1 + 1
2 mins x 100 kg
2 mins x 102.5 kg
6 mins x 105 kg

Weighted dips
Warm up: 5 x BW - BW - 10 - 20 kg.
Work sets: 5 x 30 - 37.5 - 43.75 kg.

Deadlift
Warm up: 5 x 60 - 100 - 120 kg.
Work sets: 5 x 147.5 - 157.5 - 167.5 kg.

Deadlift 5 x 167.5 kg

30 mins AirDyne for kcal
EMOTM:
1, 4, 7...: 4 DB power snatch @ 36 kg (2 for each hand)
2, 5, 8...: 5 push press @ 50 kg
3, 6, 9...: 5 TTB

Result: 440 kcal.

Wed 30 Oct - Fri 1 Nov 2013

Rest days (work and travel).