1 x 1000m Jog
1min rest
2 x 500m moderate/fast
1 min rest between each

1 x 800m Jog
1min rest
2 x 400m moderate/fast
1 min rest between each

1 x 600m Jog
1min rest
2 x 300m moderate/fast
1 min rest between each

1 x 400m Jog
1min rest
2 x 200m moderate/fast
1 min rest between each

Snatch grip means that the athlete uses the same grip as in snatch. The starting position for the deadlift is that of snatch. The snatch deadlift is a strength movement, and no explosive pull is needed. The end position is the same as in traditional deadlift, the knees, the hips and the shoulders must be aligned, the hips and knees fully extended. The athlete can choose the weight for this movement.

The wallball throw starts from squatting movement. The medball is then thrown to a height of 305 cm by men and 275 cm by women. Men use 20 lbs/9kg medball and women use 14 lbs/6kg.

The workout lasts for 20 min. The clock is set to alarm each minute. Every other minute the athlete completes six deadlifts and rests the rest of the time until the second minute starts. Every second minute the athlete does 12 wallball throws and rests the rest of the minute. This is repeated 10 times, 20 min altogether.

120 min

1.Skill: HSW practice for 20 min

2.Jacked gymnastics workout

A. Bar muscle up technique
BMU x 7 reps

3.TTP Engine week 5 / SPP (Conditioning)

A. For time
12 – 9 – 6 – 9 – 12
Thruster @ 40/30kg (95/65lbs) > 25 kg
Bar facing burpee
Time cap. 10 minutes
Intent. HARD sprint
Result: 8.52
178/186
Recover 10 minutes before B

B. For time
12 – 9 – 6 – 9 – 12
Assault bike (calories)
Chest to bar pull up
Time cap. 10 minutes
Intent. HARD sprint
Result: 11.16
175/185

Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

Morning: 30 min
30 min walking, including a breath ladder up to 10
105/128

Afternoon: 120 min

1.Jacked gymnastics

A. Ring MU technique
B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
12 7 5

2.Skill: HSW practice for 10 min

3.Conditioning from TTP Engine week 5
Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
30s @ rest
Rest. 2 minutes between sets of intervals

Row 1.52.4/500 m, 1.51.7/500 m
AB cal: 42, 43
165/182

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Dice are back. Roll to decide your fate.

*45 sek assaultbike - 75 sec rest
*45 sek max c2b - 75 sec rest
*45 sek max cal row - 75 sec rest

Barbell condition:

Every 3min for 4 rds:
10 tng power snatch + 10 OHS
Rest additonal 3 min

Every 3min for 4 rds:
10 tng power clean + 10 STOH
Rest additional 3min

Every 3min for 4 rds:
10 hang squat clean + 10 front squat

Go as heavy as form allows. You can change weights when movement/movents change. Try to hit all sets with same movement with same weight.

AMRAP :20s – Clusters (115/80)
Rest :40s
AMRAP :40s – Clusters (135/95)
Rest 1:20
AMRAP 1:00 – Clusters (165/110)
Rest 1:20
AMRAP :40s – Clusters (135/95)
Rest :40s
AMRAP :20s – Clusters (115/80)

For time:
Buy in 100 Double unders
3RDS:
8 Power clean 30 kg
8 Front squat 30kg
8 Shoulder to overhead 30kg
50 KB Swing 16 kg
Cash out 750m row

SHOULDER RECOVERY
Following today’s training, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders