"Eightpack shortcut"

8min AMRAP of:
8 V-ups
24 Double Unders (Singel Unders x3)

3 rounds for time of:

• 30 toes-to-bars
• 155-lb. clean and jerks, 15 reps

BB Cycling

1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2) 1XME UB Push Jerks (re-rack, and do not drop) @ 100% of max triple from #1

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.

1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – add to heaviest possible from last week, rest 90 sec.

Conditioning

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Na zajęciach o 7.00:

"Tydzień z ŁGG"

5 x 3 paused Bench Press
5 x 3 paused Back Squat

then:

"Nicole?"

20 min AMRAP of PullUps
1st time You break the set: 30 burpees
2nd time You break the set: 90 DU
etc.

Hangover training

4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

10 rounds of the following:
10 KB Swings using 1.5 pood
10 toes to bar

3x3-6 Strict handstand push ups

BB Cycling

1a) 4X3 @ 80% (of 3rm) Touch & Go Jerks (re-rack, and do not drop) – rest 90 sec.

Strength/Skill

1a) 4X5 @ 80% (of 5rm) Back Squats – rest 2:00

1b) 4X3 @ 80% (of 3rm) Clean Grip Behind the Neck Push Press – rest 2:00

Conditioning

For time:

100′ HS Walk
(30 metrów)
21 Deadlifts 275/185#
21 Axle Bar Push Press 135/95#
15 Deadlifts 275/185#
15 Axle Bar Push Press 135/95#
9 Deadlifts 275/185#
9 Axle Bar Push Press 135/95#
100′ HS Walk
(30 metrów)

TC: 12 min.

Moja propozycja wzmacniania/techniki na zajęciach:

~ 15 min na Butterfly PullUps i Kipping Pullups.

Dalej:

WOD w dwóch HEAT

Row 1000m

12-9-6
Strict HSPU
OHS 50/35

Row 500m

12-9-6
Thruster
C2B

Row 1000m

1a) 3 Rounds
Fitball Hamstring Curl x 12
Barbell inverted Rows x 8
Wall Press Abs x 16 (8 e/l)

1b) KB Swings + Goblet Squats Ladder (break during sets if required)
40 Swings - 3 Goblet Squats
35 - 5
30 - 6
25 - 7
20 - 8
15 - 9
10 - 10