9x1 front Squat + 1 3" Paused Front Squat + 1 Front Squat @75% 1RM

21-15-9
pull ups
push ups
squat
then
9-15-21
box jumps @24/20
toes to bar
wall ball

Podipilding

• 4x 500m for time (rest twice the time of the 500m between)
• EMOM 5x Power Clean increase wait each minute

Score is the last weight to make 5 power clean

105 min
Warm up

A. Skillwork: HS/HSW practice for 10 min

B. HSP week 3, day 2
Back squat 10x50 10x52.5 8x57.5 8x60
Front squat 5x45 5x47.5 5x52.5 5x52.5

C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
Result: 3.33
When the clock reaches 6:00, complete the following…

C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps > 35 kg
Toes to Bar x 12 reps
Result: 1.47, 2.19, 2.48 = 6.54
When the clock reaches 12:00, complete the following… > 15.00

C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps > 40 kg
30″/24″ Box Jumps x 10 reps
Result: 7.10
When the clock reaches 18:00, complete the following… > 25.00

C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
Result: 3.46
Total HR 171/189

D. 3 sets of (was EMOM):
Stationary dips x max reps 8,8,6
GHD sit ups x 12 reps

105 min
Warm up

A. Tekniikkatunti klo 17-18
1. Etu- ja takakyykkytekniikka
2. Työntöveto + rv + työntö
25 35 40 45 50 55 57.5
3. Rv + työntö
60 62.5 kk PR :)

B. 5 sets for times of:
8 HSPU 5 kg plates (not UB)
8 pull ups
8 cal assault bike
Rest 60 sec between rnds.
Results: 3.30, 3.50, 3.27, 3.31, 3.30 = 21.48
152/172

105 min
Skillwork: MU practice for 15 min
Warm up

A. HSP, week 3, day 1
Back squat 8x52.5 8x57.5 6x65 6x70
Front squat 5x45 5x52.5 5x55 5x60

C.
For times:
185/135 lb Ground to Overhead x 10 reps > c&j 35 kg / 56 sek.
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps > c&j 30 kg 55 sek.
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps > snatch 25 kg 49 sek.

D.
Six sets for times of: > 4
40 Unbroken Double-Unders
20 Wall Ball Shots (30/20 lb) > 14 lbs
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 3.18, 3.32, 3.50, 4.01 = 17.42
175/186

40 min
Aerobic work for 40 min: 1 min walk, 1 min run
avg. 7.10/km, max. 5.42/km

90 min
Telinevoimistelukurssi, 8. kerta
Alkulämmittely + liikkuvuus
Permantoakrobatia
Käsinseisonta parin kanssa
Lentokuperkeikka monttuun (esteen yli)
Kuntopiiri 1 min työtä/30-15 sek. lepo
suojuoksu
palikantyöntö
nojapuukävely
leuat (9 mo + pito)
hypyt esteiden yli
käsinseisontapito heels to wall
kävely jalat palalla
yleisliike
krokotiilikävely
soutu renkailla
vatsat puolapuilla
selät hevosella

105 min
Warm up

A. 4 sets of: SHSPU x 3-5 reps
3x5x10kg 3x5kg

B. Skillwork: HS/HSW practice for 5-10 min

C. EMOM for 12 min: Snatch x 1 rep
25 27.5 30 32.5 35 35 37.5 37.5 40 40 42.5 45 :)

D. EMOM for 30 min (5 sets):
1. min 8 HSPU 5 kg plates all UB! :)
2. min
3. min 15 cal assault bike
4. min
5. min 300 m run
6. min rest
155/172

E. 3 sets of: Ring dips
7,7,7

F. 3 sets of: strict seated DB press
5x25 9x20 8x20

105 min
Warm up & preparation for metcon

B.
Three rounds for time of:
5 Strict Handstand Push-Ups > HSPU 5 kg plates
10 Alternating Pistols
15 Pull-Ups*
12 Deadlifts (155/105 lbs) > 40 kg
9 Hang Power Cleans (155/105 lbs) > 40 kg
6 Shoulder to Overhead (155/105 lbs) > 40 kg
*1. rnd 15 pull ups, 2. & 3. rnd 5 pull ups + 5 strict pull ups, tore hand
Results: 6.09, 5.58, 6.00 = 18.07

C.
Rest 4-6 minutes after “Mary Meets DT,” and then…

Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders
Results: 1.56, 1.57, 1.55, 1.52
Total HR 166/189

D.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111 > 8,8,8
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012 > 8,8,8
Rest 45 seconds