Pausing Jerk Drive – 5 Sets of 3 Repetitions
Pausing Split Jerk – 5 Sets of 2 Repetitions

All repetitions are taken from the rack.

Set #1 – 2 Repetitions @ 50% of estimated best CJ
Set #2 – 2 Repetitions @ 54% of estimated best CJ
Set #3 – 2 Repetitions @ 58% of estimated best CJ
Set #4 – 2 Repetitions @ 62% of estimated best CJ
Set #5 – 2 Repetitions @ 66% of estimated best CJ

"Heather"

In honour of Heather Heyer who was killed by a white supremacist in Charlottesville on 12/08/2017 during an anti discrimination protest.

AMRAP 20'

8 Pull Ups
12 Alternating Dumbell Snatch
17 Wall Balls

Post results as comments.

Unbroken 2017 Qualifier

Movement prep, then:

*

LAJI 1:
5 min AMRAP
Buy in: 100 Double Under
Rest of the time:
AMRAP Wall Ball

*

LAJI 2:
7min Time to Find Max.
Weight for the Complex:
SQUAT SNATCH + SNATCH BALANCE

*

2min REST

*

LAJI 3:
In 4min Time Cap

3 Rounds
3 Clean (60kg for men, 40 kg for women)
15 Chest to Bar Pull Ups

If completed before 4min, add 4min to do
3 Rounds
3 Clean (80kg for men, 55 kg for women)
12 Chest to Bar Pull Ups

If completed before 8min, add 4min to do
3 Rounds
3 Clean (100kg for men, 70 kg for women)
9 Chest to Bar‍‍‍ Pull Ups

Kyykky 5x4x77% (jokaisen sarjan välissä vatsat x20)
Veto 82,5%x3, 87,5%x2, 3x1x92,5%
Optiona päälle:
Askelkyykkyjä ja/tai suorinjaloin mavea kevyesti

Penkki 6x2xPenkkitreeni1:n rauta
Yhden käden punnerrus kahvakuulalla 4x6-10
Dippi 5 sarjaa "päätyyn asti", jos menee yli 20 toistoa, käytä lisäpainoa.
Naiset ja raskastekoiset miehet voivat tehdä takadippiä.
Kohautukset 5x10-15 eli käytä raskaampaa painoa mitä normaalisti.
Hauiskääntö myötäotteella 50 toistoa

MVMT PREP
Roll inner & outer upper Quads
Inchworm + Scap PU + PU + Frog Jump to stand
Quad Fire hydrant circles X 10/
Beast Torsion & 2-point Beast practice
Beast Underswitches
Crab Reach X4 / Non-alternating
Scap Pull Up w/ 10s hold X 2

BENCH MARKING
MAX ISO CTB CHIN UP HANG (1 mins)
MAX side plank, top foot & arm elevated 1 min / (2 min)
5 mins

STRENGTH 1 - WK 5 - LAST WEEK
** Burn outs are to be kept light lbs & rep range high, quality reps ppl **
get weights heavier than WK 1 for each major lift

BB SUMO SQ 4 X 15
ALT DBL KB DEADSTOP ROW 4 X 15/
AB Roll Out 4 X 10 - 12
3:40 X 4

(18mins)

ABS ON ARMS ON ABS ON ARMS
30s ON : 12s OFF 2X for each exercise
Set up 1 mat, 2 DB (LGHT12 lbs - HVY 25lbs)
1) Flutters
2) Plank Walk out
3) Hollow Snaps
4) Plank Up Downs
5) ALT Side V-Snaps
6) CC SQ Jumps
7) SL Bicep Curl (R / L)
8) Conditioning PU
9) Hollow rocks DB extended OH
10) Mountain climbers

(17mins - 3 mins explain & set up)

“Village People” Part #1
In a 5:00 Window…
50/35 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)
Rest 5:00
“Village People” Part #2
In a 5:00 Window…
35/25 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
Rest 5:00
“Village People” Part #3
In a 5:00 Window…
20/15 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)

Snatch balance x 3 x 3 rounds
Squat snatch x 3 (high hang, hang and above knee) x 8 rounds
OHS x 6 x 3 rounds (slowly down, fast up!)
Weighted sit up pyramid 2 x(7 + 7 + 7) x 2

Grab three friends, work as a team, I go you go:

126cal row
126 pull up
126 thruster 42kg
126cal assault bike
126 wallball 30lbs
126 ghd sit up
126 c&j 42kg
126m medball carry + over the shoulder 70kg
126 burbee

“Freedom Trail”
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters 35/25kg
Rest 3:00
“Freedom Trail”
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters 42,5/30kg
Rest 3:00
“Freedom Trail”
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters 55/37,5kg
Rest 3:00
“Freedom Trail”
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters 60/42,5kg