5-3-1 & BBB 6

500m row
Shoulder mobs
Hang from bar for 1 min
Handstand practice

WOD:

Superset press and muscle-up

Shoulder press
5@65%, 5@75%, 6@85%
50kg-55kg-60kg

Muscle-up
3-3-4-3-2

Pull-up (supine grip)
10-8-6-6

Last Chance Sabado

4 Supersets:
6 Front squats @100kg
10 Kb rows each arm @24kg

5-3-1 & BBB 5

Pre:

Flight Simulator -10 min time cap

10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10
UB double unders (if you fail a round, start that round again)

finished round of 30


WOD:

3 x 5 Bench Press @80kg

5 x 10 Shoulder Press @40kg (last 2 reps in last set were push press)

Later:

5 x 10 DB Row @16kg 

5-3-1 & BBB 4

WOD:

Deadlift   
5-3-1-1

130kg-150kg-170kg(f)-170kg(f)

5 x 10 Back Squat @80kg 

5 x 10 Ab-wheel roll-out 

5-3-1 & BBB 3

WOD:

Shoulder Press 
5-3-1
60kg-70kg-75kg

5 x 10 Bench Press @50kg (slow) - Rest 90 sec

Pull-ups (supine grip) - Rest 2 min 
10-10-10-8-8

Leme Legs

Football and swim with Ed

WOD:

Tabata Sprint
800m ish

4 x 10 Strict Dips - 60 sec rest

400m Walking Lunges
13.24  -  aimed to stop every 100m, ended up stopping 7 times..

LPO 49

Competition at Centro de Levantamento de Peso in Freguesia:

Warm up Snatch x 2

70kg (f) 70kg, 75 kg (f)

Warm up clean & jerk

90kg, 95kg (f), 95kg