A.
Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters

AFAP (As Fast As Possible)
30 Deadlifts 80/55kg
800m Run
30 Overhead Squats 42,5/30kg

“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

Skills: Split Jerk
- find your daily 1RM from rack

WOD
5 RFT
5 Clean & Split Jerk
7 Pullups
9 Burpees

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
4 Rounds
Run 400m
Row 500m
20 Later burpees over rower

4-5b. Interval Work
AMRAP 20 minutes
15-12-9
Calorie row
CTB pull-ups
Rest 1 minute
15-12-9
Calorie row
Ring dips
Rest 1 minute

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×3 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
5 Rounds
Overhead yoke carry 50ft
Rest 2 minutes
Weight should be doable in 1-2 attempts per round

http://opexfit.com/october-6-2014/

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins

B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec
B2. 12-18 CTB chin ups; rest 30sec
B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3

C. 30 TGU tough you pick weight

3 rounds not for time
1 burpee MU
2 rope climbs legless
3 box jump sd 36/30″
4 deadlifts 275/185#

Notes:
– focus on tempo 2 sec hold in bottom
– go for 30 wall balls if possible
– record weight used for TGU – perfect reps

For 20 minutes :
15 hollow rocks
20 supermans
6 forward rolls + 6 backward rolls
5 min hs work

-5-10 min rest -
MU- progressiot/skills ja rope climb skills for 15-20 minutes.

Snatch 10×1 @80-92.5%
Full snatch. Move up based on feel. Percentages based on test week max.

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

• 225-lb. deadlifts
• Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

• 155-lb. power cleans
• One-legged squats

Post reps completed for each couplet to comments.

Rest day shenanigans! Mobility, recovery, nap, skillwork etc.

Mobility 1000-1100

Mobility 1800-1900
Tempaustekniikkaa 1900-2000