160 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 35 min
- Progressions
- BMU 2 x 1, 9 x 2 reps

2.JG SC 13.3.2018
A. 3 rounds:
- 10 palm push up
- 10 palm push up, 90"
- 10 extensor push up
- 60 s. shoulder flexion pulses w/bench

B. HS hold practice w/spotter

C. 10 rounds:
- 40 s. max slow wall facing HS shoulder taps
- 60 s. rest

3.Strength from ATP 12.3.2018
Alternate between:
A1. Back squat 8-7-6-5-4
A2. Shoulder press 8-7-6-5-4
25 25 25 26 27

B. 3 rounds:
20 banded good morning
15 superman w/pause
12 reverse hyper

2 Options:
– 400 Meter Sled pull/push at light
or
– Reverse Hypers: Accumulate 75-100 Reps

Monday 11th June 2018

BENCH PRESS / FRONT RACK STEP-UPS

A1) Barbell Bench Press (30X1):
3 x 10

A2) Dumbbell Front Rack Step-Ups (30X1):
3 x 10

Start light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. Use a box height that allows for “Squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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2 Rounds Not for Time:
600m Row
15e Single-Arm Kettlebell Swings
600 Run
15e Single-Arm Kettlebell Swings

Move at a moderate pace on the runs/rows, and use a medium-heavy kettlebell for the swings.

Post work to comments.

polvelta raakarive

10x2@60% (ja saatana!!)

Korkea työntöveto 5x3@70%

3x10 leuanveto
3x15+15 kulmasoutu käsipainolla
3x12+12 askelkyykky kävele, pieni lisäpaino

"Omatoiminen WOD"

A.
Row
500m easy
300 hard
100m fast

Mobility:
Glutes / hamstrings

B.
10 rds:
Row 500m / rest 1min
(pace: 5k avq - 2-3s.)

C.
Easy row 3-5min
Foam rolling

"Omatoiminen WOD"

A.
Easy row 3-5min.

3 rds:
5 Snatch grip DL
5 Muscle snatch
5 Ohs
5 Press behind neck

3-position snatch

B.1.
Power snatch: 3+3+2+2+1+1

B.2.
OHS: 5-4-3-2-1

B.3.
3 rds:
Bench press: x8-12
Db/Kb Bent over row: x8-12/hand
Weighted Sit up: x8-12

C.
Foam rolling

"Omatoiminen WOD"

A.
Run 400m (easy)
10-15 Air squat
10-15 Sit up
10-15 Push up
10-15 Ring row
Run 400m (hard)

Mobility:
Squat / overhead

Technique/warm up:
DL / FS / Push press/Push jerk

B.
Run 800m
50 DL
Run 800m
40 Front squat
Run 800m
30 STOH
(rx: 60/40)

C.
Cool down:
Easy run/walk 400m
Foam rolling

4RFT
1 sd run
250/200m row

AMRAP 8

14 c2b
10 box over burpees
7 power clean 50/35kg

3rds
15 GHD back extension
10 TTB (kipping)

huomenna aamulla omatoiminen pieni hiki sit huilaa.

TRIPLE METCON

AT 0:00

4 Rounds for Time:
16 Alternating Dumbbell Power Snatches
3 Ring Muscle-Ups or 9 Burpees

6 Minute Cap. Choose a load that challenges you for the Dumbbell Power Snatch.

AT 12:00

5 Rounds for Time:
10 Dumbbell Hang Cleans (5 left, 5 right)
5 Chest-to-Bar Pull-Ups

6 Minute Cap. Choose a load that challenges you for the Dumbbell Hang Power Cleans. Scale to Jumping Chest-to-Bar Pull-Ups as needed.

AT 24:00

5 Rounds for Time:
2 Deadlifts 365/255
6 Strict Handstand Push-Ups

6 Minute Cap. The Deadlift should be heavy for you. Scale to up to 2 AbMats (as long as you get some range of motion) or to Hand Release Push-Ups as needed.

Post times and Rx to comments.

8 min AMRAP
Partner A: Run 200 m
Partner B: Thrusters

2 min REST

8 min AMRAP
Partner A: Row 200 m
Partner B: Burpees

2 min REST

8 min AMRAP
Partner A: 50 DU or 150 singles
Partner B: Pull ups or scale: ring rows

• Example: Partner A will run 200m and Partner B will do thrusters. When Partner A returns from run, Partner B will do 200 m run and Partner A will do thrusters, then rotate for 8 Min.

• Example: Partner A will row 200 m while Partner B does burpees. When row is completed partners will switch movements.

• Example: Partner A will do 50 DU or 150 singles while Partner B does pull ups. When Partner A finishes DU or singles, partner B will do 50 DU or singles and Partner A will do pull ups.