Each minute, do one high hang snatch, followed by hang snatch. Mark the heaviest weight used.

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back. What is neutral grip? (http://www.mensfitness.com/sites/mensfitness.com/files/article_images/the-best-dumbbell-only-shoulder-workout-main_1.jpg)

Begin at 00:00
3 Rounds of:
12 Thrusters 60/40kg
6 Muscle Ups (Scale: 18 C2B Pullups)

Begin at 12:00
3 Rounds of:
12 Burpee Box Jumps
6 Squat Cleans 80/60kg

Being at 24:00
3 Rounds of:
12 Handstand Pushups
6 Overhead Squat 60/40kg

SP: 3x3 (80%, 85%, 90%)

13 rounds for time:

• 10 kettlebell taters 24/16 kg
• 8 dumbell shoulder to overhead 20/15 kg
• 3 burpees

13 rounds because Hercules has been around for 13 years.
10 and 8 put together makes 108, for the amount of current members.
1 burpee for each trainer.

B1: 45sek WallBalls
B2: 45sek Double Unders
vila 2 min
B3: 45sek KB Snatch/alt arm
B4: 45sek Double Unders
vila 2 min
B5: 45sek Walking Lunges KB
B6: 45sek Double Unders
vila 5 min x 2

http://opexfit.com/june-25-2014/

A1. thruster 105/70#; 15; rest 10sec
A2. rope climb legless up legs down; 2reps; rest 2mins x 4

B. TGU 20 reps alt hands per rep 2/1.25pd

C. emom – 10mins
odd – T2B 7-8
even – burpee 10

+

Row 10mins 65% effort

Notes:
– focus on breathing during the thrusters
– 15′ rope climbs
– TGU reps are perfect take your time
– Row is sustainable pace pick an average and hang on the entire time

http://opexfit.com/june-24-2014/

A. PS – build to a 5RM TnG in 12 min

B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

+

5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30

Notes:
- no pause on floor for TnG 5RM PS
- pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
- choose weight for unbroken sets but increasing per set and little more challenging per set for BP
- record row repeats – same across is goal

Pariwodi

7 minuutin amrap:
Takakyykky 50 x 60/40kg,50 x 70/50kg

3 min lepo

7 min amrap:
Press 50 x 40/30kg, 50 x 50/35kg

3 min lepo

7 min amrap:
Mave 50 x 80/60kg, 50 x 100/70kg