HAPPY NEW YEAR!

4 x 2000m rate change 22-24 / 2 min easy

Row four 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.

40-70 % HRmax

Iltapäivä: 105 min
WU for 15 min
Skill: MU practice for 45 min
Progressions
Muscle up 7 x 1 reps

2.Strength
A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 4 @ 80-85%,
A2. Strict press – 5 x 4 @ 75-80% / 27.5 30 30 30 30
A3. Weighted strict chin up – 4 x 12 / 10 / 8 / 6 @ AHAFA > no weight
12 10 8 6

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min
WU for 15 min
Skill: BMU practice for 45 min
Progressions
Bar muscle up 10 x 1 reps! :)

1.Weightlifting / Jyrkin ohjaus
A. Power clean & jerk, straight from ground
3x25 3x30 2x35 40 45 50
B. Clean & jerk - focus in technique
45 45 45 50 50 50

2.Strength

A. Deadlift – 4 x 8 @ 67.5-75%, rest 3 – 5 minutes between sets.

B. Alternate – Progress weight from last week
B1. Front rack walking lunge – 4 x 10/side @ AHAFA (must be able to step through) > 2 x 10/side
35 45 kg
B2. Weighted strict dip > behind the neck strict press
2 x 8 x 20 kg

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

Aamu: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 35 37.5 37.5
37.5 40 40 40 42.5
42.5 42.5 45 45 x 45 x

Ilta: 135 min
WU for 10 min
Skill: MU practice for 30 min
Progressions
Muscle up 5 x 1 + 1 x 2 = 7 reps

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

2.SPP (Conditioning)

A. 8 minute AMRAP
12 pull ups
21 KB swings @ 24/16kg (53/35lbs)
400m Run

Result A1: 2 + 50 m run
Result A2: 2 + 17 KBS

REST 10 MINUTES

B. For time
30 lateral burpees
30/20 cal AB
30 burpee box jumps @ 24/20″
30/20 cal AB
30 bar facing burpees
30/20 cal AB
Time cap. 12 minutes

Result B1: did not do 5 cal AB + 30 bar facing burpees (aloitin vahingossa AB:lla, järjestys meni väärin päin)
Result B2: not done, only one set

REST 10 MINUTES Then repeat both A and B one more time, your aim: match your result from the first go.

3.Cool down
A.5 minute assault bike or row, HR (Heart Rate) < 140
B.Thoracic Flow

120 min
WU for 15 min

Skill: MU practice for 45 min
Progressions
Muscle up 8 x 1 reps

Skill: HSW practice for 25 min

TTP Strength 26.11.2016 week 1/6
1.Weightlifting
A. Suggested jerk warm up
A. Power jerk – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Event 1
In 15 min: row max meters
Result: 3599 m, #13

Event 2 A
2 min AMRAP:
Max reps clean & jerk @ 40 kg
Result: 21 reps, #11

Event 2 B straight after 2 A
4 min time to find 1 RM clean & jerk
Result: 65 kg, #20

Event 3
6 min AMRAP:
8 T2B
2 - 4 - 6 - 8 - 10 jne. front squat @ 35 kg
Result: 92 reps (12 front squat + 2 T2B), #15

Event 4
For time:
30 wall ball @ 6 kg
30 pull up
30 wall ball
30 KB snatch @ 16 kg
30 wall ball
30 burpee box jumps 20" (box facing)
Result: 12.08, #7

Final placement #13.

5 Minutes of:
30 Seconds Of Hollow Rocks
30 Seconds of rest
Squat Clean (6x2)
Same weight across all 6 sets

Superset with 4 strict Handstand Push-ups or scale appropriately
"WHIP IT" (Time)
4 ROUNDS
-10 Back Squats
-20 Abmat Sit-ups
-40 Double-unders / 120 Single-unders

RX 95#/65# & Single-unders
RX+ 135#/85# & Double-unders

1. 90s. L-sit
2. Weighted back extension: 3x8-12
3. Ghd sit up: 3x15-30

Front squat up to a heavy triple

Power snatch doubles x4sets then increase weight
EMOM