For time (25 min time cap) with body armor (10/6kg):
800m row
28 pull ups
80 DU
4 rope climb
80 air squats
4 rope climbs
80 box jumps
28 pull ups
800m row

Skin the cat 4x4

Back Lever-practise

"Roy"
5 Rounds of:
15 Deadlift 100/60kg
20 Box Jumps 75/61cm
25 Pullups

AFAP
21-15-9 reps of
power cleans @50/35
box jumps 30"/24"
18-12-6 reps of
squat cleans @50/35
push ups
15-9-3 reps of
thrusters @50/35
pull ups

#Strength
6x3 of:

• BB incline bench press

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

4-5a. Met-Con
21-15-9
Deadlift 225/155lbs
Thruster 95/65lbs
Toes to bar

4-5b. Bitch Work
3 Rounds
20 Assault Bike calories
20 Calorie row
100 Double-unders
Rest 2 minutes

4-5c. Strength
Find your 5RM ‘Pretty’ touch and go deadlift – Add 10-20lbs to week 3
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

4-5d. Accessory/Gymnastics
EMOM 14 minutes
Even: Max reps strict HSPU straight into max reps kipping
Odd: 10 GHD sit-ups

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.