3x Week Recap + L-pullup vid

It's been a been a great week with three workouts and good food & sleep.


Wednesday (9 Feb)  
Quick but effective workout @ Sats St. Eriksbron. I did a reprise of the following: 


Warmup with Agility and some kettlebell swings

5  OHS 40kg (bar on chest )

5 Frontsquats 40kg    thrust bar on straight arms and do 

5  backsquats 40kg Finnish with

5 KTE

- Modified a bit as I did the OHS/FQ/BS 5x5 and then finished with 15+10 KTE.

Friday (11 Feb) 
Felt the urge for some deadlifts and managed to hit Sats @ St. Eriksbron for yet another reprise: 


Warmup with agility 
5x3 125 Kg Deadlifts
5x5 HSPU (w. one set 4+1 and the last on 3+2)


Saturday (12 Feb)

Main set scheduled for the week @ CrossFit Nordic w. trainer Crossfit Dave.

Warmup routine with strict practice of squats (key to get the moves 100% correct)

Shoulder presses at various weights 5x 40, 45, 50, 55 kg


Mixed with various Pullups practices - with L-shapes to get control over legs and coordination (see clip for example)

Pushpress reps at 55 (2x) and 60 kg (1x) - trial for 65 which I didn't make this time. Working on getting the attack right to get the weights and movement within my full focus.

Run-through of circle  with focus on intensity:
15-12-9 reps in a row
- Pushpress (dumb-bells)
- Jump- pullups
- Box Jumps