Split Jerk 12 RM

Bench Press

5x8@65-75%

Btw sets 7-10 Strict pull ups. Rest as needed

For time:

• 10 L chest-to-bar pull-ups
• 10 shoulder presses
• 15 L pull-ups
• 20 push presses
• 20 strict pull-ups
• 30 push jerks
• 25 kipping pull-ups

Women 70 lb. Men 105 lb.

Practice scales for 20 minutes.

5 rounds
30 air squat
14 cal row
5+5 dumbbel snatch (12,5kg)

0-15 mins build upto a heavy bear complex

18-24 mins amrap of
1 bear complex@60-70% of above
2 strict HSPU
3 strict pull ups

26-32 mins amrap of
8 FRL@same weight
8 BOB

35-39 tabata core or mobility

Two 10 minute amraps without a break between - Go straight from Workout 1 to workout 2

Wod 1 - 10 min amrap

• 12 Wallballs
• 6 Chest 2 bar

Wod 2 - 10 min amrap

• 12 Burpees
• 6 Toe 2 bar

Score is total amount of reps performed

30min amrap:

• 20cal Assault Bike
• 10 GHD-istumaannousu
• 10 selänojennus selkäpenkissä kuntopallo niskassa
• 10 AbMat-istumaannousu
• 10 selänojennus maassa

For time:

30-20-10
Pull-ups
Box over jumps 24/20"
GHD sit-ups

TC: 12min

Rest day, total workouts of the week 13 hours, x 6

Metcon - ti, pe
Aer -
Squat - 2455 kg
BB - ke, pe

Gymnastics
Pull up -
CTB - 35
TTB - 60
HSPU - 40

MU - 44
BMU - 25
HSW - 55 m.
Bfly - 105
Bfly CTB - ma, la

Recovery
Sleep +8 h/week - 1/7
Avg. t. asleep 7 h 5 min
Avg. tt. bed 22:50
Avg. EA 40 kcal/FFM

140 min
WU for 15 min
1.GS
A. HSW 10 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1 + 5 x 2
- Total of 14 MU

C. Bfly + BCTB for 15 min
- Bfly x 20 reps
- Box drills 2 x 8 reps
- Kip CTB x 5 reps
- Kip swing + BCTB 4 x 3+3 reps

D. MU strength
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 60 s.
- Jumping muscle ups
Accumulate 15-20 reps - 15 reps

E. HSPU Capacity - Every minute on the minute for 5 minutes:
Tough effort of Deficit HSPU - not done

2.WL
A. Clean pull + power clean 2 + 1

3.Accessory
A. 3 sets:
10 90-90 Hip rotations
6+6 Quadruped thoracic rotations
5 Cuban presses

B. 3 sets:
3x7 bicep curls w/ 13 kg barbell
20 pike leg lifts