"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

2.7.2019

Practice quality reps with an empty barbell or light weight:

Clean pull
Clean high pull
Power clean
Push Jerk
Split Jerk
Squat clean & jerk

2 mins on : 2 off ( 32 mins ) 4 Rounds

A. Bike 20/15 cal
10 dB thrusters 22.5/15kg
Max burpees

Rest 2 mins

B. Row 20/15 Cal
10 Snatches 40/30kg
Max pull ups.

Rest 2 Mins

Workout notes: post total reps A+B scale to get at least 30 secs on each AMRAP.
If it’s a bigger class. 10 start and 10 start on the rest. Reset erg machines.

12min

200m juoksu (säävaraus soutu/pyörä)
6+6 1-käden käsipaino thruster
5-10 leuanveto

Today workout 40 min for quality
2:00 easy cardio
10+10 Single DB Power cleans (moderate)
10+10 Plate Windmill (light/moderate)
10+10 suitcase deadlifts @light/moderate
10+10 One arm Bench Press (light/moderate)
20 deadbug's

at the gym version


1.
Snatches

3 x 2 muscle snatches + snatch balance

3 x 2 power snatch + snatch balance

3 x 2 squat snatches + snatch balance

*Technique work with easyish weights. You should be able to climb up a bit from the first complex towards the last. Rest about 2 minutes between sets.

2.
Accessorries
3 rounds for quality of
10 snatch grip behind the neck strict press
10 over head squat
10 horizontal barbell / ring row
10 weighted sit ups

OR

Anywhere version

1.
PVC or broomstick snatch technique

3 x 5 Muscle snatch
3 x 5 Snatch Drop
3 x 5 Power Snatch with 3 sec pause on the catch
3 x 5 Snatch Balance
3 x 5 High Hang Squat Snatch with 3 sec pause on the catch

*Just remembering how to snatch! Also before you can master the barbell you need to master the pvc pipe!

2.
EMOM30
1. 5-10 Single arm squat snatch / if there is not enough mobility than power (R)
2. 5-10 Single arm squat snatch / if there is not enough mobility than power (L)
3. 10 Single arm strict press (R)
4. 10 Single arm strict press (L)
5. 10 Single arm over head squat (R)
6. 10 Single arm over head squat (L)
7. 10 Single arm bent over row (R)
8. 10 Single arm bent over row (L)
9. 10-20 Side bends (R)
10. 10-20 Side bends (L)

*Use a dumbbell or kettlebell for this one! If you have a weight that feels too light, you can some reps. Work time on the minute shouldn’t be longer than 45sec.

at the gym version


1.
Snatches

3 x 2 muscle snatches + snatch balance

3 x 2 power snatch + snatch balance

3 x 2 squat snatches + snatch balance

*Technique work with easyish weights. You should be able to climb up a bit from the first complex towards the last. Rest about 2 minutes between sets.

2.
Conditioning
”Nancy”
5 rounds for time
400m run
15 Overhead squat (42,5kg/30kg)

OBS! You can enter your Nancy through this link

https://www.wodconnect.com/workouts/nancy

OR

Anywhere version

1.
PVC or broomstick snatch technique

3 x 5 Muscle snatch (On to toes)
3 x 5 Snatch Drop
3 x 5 Power Snatch with 3 sec pause on the catch
3 x 5 Snatch Balance
3 x 5 High Hang Squat Snatch with 3 sec pause on the catch

2.
Strength
EMOM15
1. 10 Back Flies
2. 5-10 Single arm OHS (Right hand)
3. 10 Front Raises
4. 5-10 Single arm OHS (Left hand)
5. 10 Lateral Raises

3.
Condtitioning
”Nancyish”
5 rounds for time
400m run
15 Odd object OHS

*You can do ohs with object in one arm but you need to change the arm every round.

Snatches

Back Flies

Front Raises

Lateral Raises

"Kalsu"

For time:

100 thrusters 60/42,5kg
*OTM 5 burpees. Star at burpees

TC 30

previous 25.3.2019

max repetition pull-ups

Shoulder Press
5 @ 40%
5 @ 50%
5 @ 60%