Focus: Power Clean + Thruster

Warm Up to 65% of 1RM C&J then 4 sets of
1 Power Clean + 3 Thrusters

User 65% for all 4 sets

Metcon: 15 Minute AMRAP
-8 Hang Power Cleans L1 – 95/65, L2 – 135/95, L3 – 155/105
-8 T2B (L3) 8 Kipping Toes to As high as possible (L2), 8 Dragon Flies (L1)
-8 Med Ball Sit Ups

Score = Weight used for focus / Rounds + Reps

kahvakuulakuntopiiri 3 kiekkaa, joka kiekka lyhenee 10 sekalla: 50, 40 sek ja 30 sek per liike, 15 sek vaihtoon: heilautus, seisomaannousu, thruster kahella, huili

Mave 5x65%, 5x75%, 5x85%

Masters Laji 1

8min AMRAP
10 Thruster 40kg/30kg 10 Thruster 50kg/35kg 10 Thruster 60kg/40kg 10 Thruster 70kg/45kg jne....
Winter War 2016 Karsintalajit 1+2

Laji 2
4min AMRAP
1 Rinta tankoon leuanveto
1 Varpaat tankoon

Laji 2
4min AMRAP
1 Leuanveto
1 Varpaat tankoon

BBG

1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

2) 1XME T&G Cleans (full) from floor @ 95% of max triple from #1

Strength

1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

Conditioning

5 rounds for total working time of:

30 Row for Calories
20 Pistols (alternating)
10 Shoulder to Overhead 135/95#

Rest 1:00

Zajęć nie ma.
Klub czynny 8-20.

AMRAP:

• 4 minutes rowing for meters
• 3 minutes KB swings 24/20 kg
• 2 minutes box jumps 24/20 inch
• 1 minute handstand push-ups

One round ore two rounds with two minutes rest in between.

Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

Add 1 rep on the minute until you can’t complete that number before the next minute starts.
Minute 1: 1 squat
Minute 2: 2 squats
and so on.

Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters (ladies – 400 Meters)
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs)
Scale as needed…you should have at least 30 seconds of rest before you start your next set.