Last day before leaving Berlin 3/2/16

This afternoon I will go for a couple of days to visit my parents, a couple of rest days and cheat meals, I always feel about nervous about resting too long…

Warm Up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees

squat routine

Front Squat emom 20
I. 4 front squats
II. 2x 2pos hspu (deficit if possible)
I did the last sets with 65 kg, felt okay, I concentrated on going deep, pushing my knees out and keeping my chest up
*increase weight as needed

Metcon (AMRAP – Reps) TAG 16.1
death by fsquat – add one fsquat every minute
*start every minute with 5 burpees over the bar
*choose you own weight
*score is weight*reps (go light…)

It took me a while to pick my weight for the wod, I even used my phone calculator… 😉 Last but not least I had a 27 kg barbell and if felt okay. I finished round 16 and did 12 reps in round 17 before the minute was over. If I would push myself very hard and if I wouldn’t have done the front squat part before, I probably would have finished round 17 as well.
My total score was repsxweight = 3990

bench press
week 7
day 2 1*4 70% 42
1*4 75% 45
1*4 80% 48
1*4 85% 51

1*5 60% 27,6
1*5 65% 29,9
1*5 70% 32,2
1*5 70% 32,2


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