The last 4 days of training

Sunday 16.10.11

Conditioning

• 2k for time (on the C2 Rower)
  — Result: 6:57.
  Really thought I might be able to go sub 6:50 on this one but I think I started off a bit slow (1:46-1:48/500m)…

Monday 17.10.11

Strength

• 3×5 s-press @: 40, 50, 60, 60, 60kg
• 3×3 weighted chins @ 16,20,20,20kg

Conditioning

• Every min for 10 mins:
  5 KB OH swings (32g)
  10 burpees
  —  Only managed to hit 8 burpees in the 8th and 9th minute… tough.

Tuesday 18.10.11

XF Benchmark: ‘Elizabeth’

• 21-15-9: squat cleans (60kg) & ring dips
  — Result: 7:20 (PB!) 

Wednesday 19.10.11

Strength

• 3×5 Front squats @ 60,80,100,100,100kg

Technique: Snatch

• Worked up to 30kg – starting to feel much better on a full snatch 🙂

Conditioning

• Tabata mashup: double-unders & squats
  — Result: DUs – 30 / squats – 20