Tuesday Training and WOD, 16/2/16

Sets
5 Bench Press | 36 kg
3 Bench Press | 42 kg
2 Bench Press | 48 kg
2 Bench Press | 54 kg
1 Bench Press | 57 kg
1 Bench Press | 61.5 kg

Sets
5 Shoulder Press | 28 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 35 kg
5 Shoulder Press | 35 kg

Sets
10 Back Squats | 62 kg
10 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Weighted strict muscle ups / 5kg
2/2/2/1/1
————-
Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

Power Clean 2x
5 clean deadlift
5 clean high pull
5 power clean

Power Clean emom 20
I. 2 power cleans
II. 4 backwards weighted lunges from the floor (normal rack position)
*focus on barbell cycling
Weighted Lunges
35/40/45/50/55/60
Lunges: 35/40/45/50/55/5×45

Metcon 3rft
10 box jumps
10 c&j 60/40
RX 3:51 – bad rounded back during the reps 😦
(10min timecap)

—–
BUY OUT 100 partner ghd sit ups (20 lbs)

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