60m sprints - on grass - rolling - 8x60m - 8.50. 8.22, 7.94, 7.81, 7.72, 7.97, 7.94, 7.84

Every Minute on the minute

1 Power Clean + Jerk
(add 5kg till Failure)

BBG

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

Conditioning

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

Row 5k

30 min - koko minuutti yhtä liikettä:
1.Askelkyykkykävelyä
2.Lankkutähtiavauksia
3.Slamballeja
4.Soutua
5.Lepo

Total 120min

3 sets of:
Row 200m, 10 wallball, 10 lunges, 5 burpee
Skillwork: BMU practice for 15min, 6 sets, best red band

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand) 25 lbs DBs
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111 8kg KBs
Rest 90 seconds

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 6,6,6
Rest as needed
Weighted Plank Holds x 60 seconds 8kg, 10kg, 10kg
Rest as needed

Total 105+60 min
A.
3 sets of:
10 KBS 16kg
15 abs
15 backs
B.
Olympics, Jyrkin tunti
1. Tankojumppa: takakyykky-valakyykky
2. Taito: tempausveto+muscle snatch donitsien päältä
3. Taito: tempaus donitsien päältä
4. Taito: Tempausveto+tempaus
5+1 15kg 4+1 20kg 3+1 25kg 2+1 27.5kg 1+1 30kg 32.5kg 32.5kg
5. Tempausveto+tempaus maasta
6. Rv samoille jaloille+työntö 1+3
25 30 35 40 40
C.
3 sets for time & quality:
10 HSPU 1 abmat+10kg plates
20 AMSU
Results: 3.30, 3.55, 4.10 = 11.35
D.
Rocket Vinyasa -jooga

Total 105min

3 sets of: 200m row, 5 burpee, 5 wall ball, 10 lunges, 10 v-ups

A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs) = 70kg > skaalattu 60kg
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Results: 1 round + 2 reps, 1 round
Avg/max HR 178/189, 181/192

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
5kg, 8,6,6
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Yellow band, 12,12,12
Rest as needed

E.
500m row

AMRAP (As Many Reps As Possible)
in 12′ of
7 Overhead Squats
14 Pull Ups
21 Box Jumps

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Total 105min

3 sets of:
Row 300m
10 KBS 16kg
10 burpee

BMU practice for 10min, 5 sets, best red rubber band

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
Results 11, 12, 12, 11
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Results 10, 9, 7, 6

E.
1000m row

Total 75min

EMOM for 8 minutes:
6 deadlift 16kg KB
6 goblet squat
6 KBS

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
500m row