3 rds

25 burpees
400 m run
50 deep squat
400 m run

Skill osuus: MU -progressioita

PARIWOD
15 min AMRAP:

Parikyykky x 10

Punnerrus + pyörintä x 10

Pukkihyppy + pyörintä x 5+5

Vatsalihakset x 5+5

Midline static

For Time:
100 DU
20 TTB
20 HSPU
20 Burpee
10 MU
20 Burpee
20 HSPU
20 TTB
100 DU

Snatch + hang snatch 20min OTM

BB Cycling

1) Power Snatch: 4X3 – work to a 3RM, rest as needed

2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

Accessory/Skill

1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

1b) 4XME UB C2B Pull-ups – rest 90 sec.

Conditioning

3 rounds for time of:

10+5+5 UB C2B Pullups
20 DB Hang Power Clean & Push Jerk @ 55/35#
20 Ring Dips

Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

Na zajęciach:

Tydzień z ŁGG:

"Karen+"

10 min AMRAP of WBS

then:

4 x max UB strict ring dips
4 x max UB strict dips
4 x max UB pushups

Row 800m
then
3 rounds
50 DUs
15 Burpees
then
row 400m

3 Rounds for quality:
*20 Kettlebell swings
*20 GHD sit-ups
-unbroken sets

*5 x 20-30 seconds Prowler push fast

*100 Sledgehammer hits

*5 x 250 m Row (stoke rate 20 and damper 7-10)
-90 sec rest between sets

*For time:
*25 cal Ski erg
*20 Box jumps (75 cm)

BBG

1) 5X1 @ 80% (of max for the complex) Two Position Clean (hang & power position) – rest as needed

2) 5X2 @ 80% Jerk from blocks – rest as needed

BB Cycling/Midline

1a) 3X3 @ 75% Touch & Go Cleans (full) – rest 90 sec.

1b) 3X8 Strict Ring Dips – rest 2:00

Conditioning

1) 2X800m Run with 30/20# vest – rest 1:1

2) 2X800m Run (no vest) – rest 1:1

Moja propozycja:

HS Walk - skills & practice

dalej:

Pogoda jest tak piękna i rześka że nie wyobrażam sobie nie wykorzystać sobie ostatniego (być może?) takiego dnia.

Biegamy 800m z 2 minutowymi przerwami:
2 x 400 m (~3 min)
2min przerwy

Biegamy jak zawsze na Zdrowiu.

Do zobaczenia!

2 RFT:
42 Goblet Squat 24/16 (Rx+ Pistol Squat)
21 HSPU (Rx+ Deficit Bumper 20)
14 Hang Power Clean 60/40 (Rx+ 90/70)
21 Box Jump Over 60/50
42 DU
25' Time Cap.