Stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

gym goat(5)

Power(15) choose one or two
bench 4x3
oh squat 4x2
sumo deadlift

Metcon (13)
800m run/1000m row/4 min airdyne
then
3rds
10 ft squat 95/65
10 toe to bar
10 box jump/step overs 24/20

Metcon-comp(20)
run or row
4x400m run or 4x500m row
Rest as needed between rounds, but not to exceed work time.
then
3rds
10 box jump over 30/24
10 ttb
10 pistols

Finisher
1 min side plank per
20 side plank punch through
1 min samson per

A. Front Squat build to a 1rm
B. DU amrap set unbroken 3 attemts 2min rest btw attempts
C. 3min amrap T2B in unbroken sets of 3 only
rest as needed
D. 1 amrap set unbroken wall balls 20/14# 10/9' target

Notes:
– testing
– FS build to a true absolute max
– record best set of DU
– record total reps of T2B (must come off bar every 3 reps)
– no pause in WB

A. Back Squat 5reps @50% of 1rm, 4reps @60% of 1rm, 3 reps @70% of 1rm, 2reps @80% of 1rm, rest as needed
B. OHS @ 42X1; build to a moderate triple in 5 sets

5, 4, 3, 2, 1 for time
Ring MU
Squat Clean 102/61kg

Notes:
– test out shorter rest periods
– stay moderat on OHS perfect form focus on tempo
– record time for workout

Weightlifting

Spend 15 min in pairs working on jerk foot positioning

Then:

(Clean x 1 + Jerk 3 sec pause × 3) x 5 @ 60% 1RM

*focus is on speed, dip positioning and footwork.

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps

Build in load every set…but make each set challenging.

B.
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

Back squat
Hatch week 1 day 1

http://www.mikesgym.org/programs/index.php?show=program&programID=19

Tuolta löytyy excel, joka laskee sun puolesta prosentit. Suosittelen pudottamaan viime viikolla testatusta ykkösestä 5 kiloa pois ainakin ensimmäisen 6 viikon ajaksi.

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

50 Double-unders
50 Burpees
50 Wallballs 20 lbs / 14 lbs
50 Back extensions
50 Push press 45 lbs / 30 lbs
50 Knees to elbows
50 Walking lunges
50 Kettlebell swings 1.5 pd / 1.0 pd
50 Jumping Pull-ups
50 Box jumps 24" / 20"

Filthy 50

50 Box Jumps
50 Jumping Pullups
50 K b swings 1/.5
50 Lunges
50 knees to elbows
50 push press 45/35
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders

"Klepto" 4 rounds for time:

27 box jumps at 24"/20"
20 burpees
11 squat cleans at 145 lbs/100 lbs