Wednesday 2014.06.11

June 11, 2014

AM Strength

Clean & Jerk
5×2 @ 70-80% — 55kgx2, 55×2, 60×2, 60×2, 60×2.

Clean Pull
4×4 AHAP — 60kgx4, 65×4, 70×4, 75x

Press
1×15 @ 60% — 28kg
1×12 @ 70% — 33kg
1×6 @ 80% — 38kg (4/2)
1×3 @ 90% — 43kg (F/1/1/F/1)
(Way more than) 2:00 rest between sets.

AM Gymnastics (Buy Out / Chazz Skill Stuff)

Handstand forward rolls
Hold handstand
Handstand walking
About an hour in total.

PM Evolution

EFC Fartlek
400m Run
3 rounds:
AMRAP in 3:00 –
12 Wall Ball Shots
12 KB Swings 53/70
1:00 Hang From Bar “rest”
400m Run

2+7, 2+6, 2+1. Hangs about 0:40, 0:40, 0:30. Runs about 1:50, 2:05.

PM Evolution 2

GHD Sit-Up Revolver x3

12, 10, 8 (30)
12, 8, 6 (26)
12, 7, 6 (25)
81.

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