Even: 6 front squats, 6 push jerks 75#
Odd: 10 wall balls, 10 double unders

A:-
B:
3rfq:
10 Hinge rows
5 Natural leg extensions
10 blocked push ups
6 leg extensions in bottom of pistol/vardera ben
+
Every 90 sec for 9minutes(3set)
1: Max set of unbroken MU
alt. 5 Assisted ring muscle ups
Från tår, sittandes eller med gummiband. Använd false grip
2: 10 alternating pistols/lunges
+
Every 90 sec for 9minutes (3set)
1: Ring Dips/Push ups
2: Strict chin ups/Ring rows
+
Every 90 sec for 9minutes (3set)
1: 20 reverse snow angels
2: 30m KB bottom up walk/each arm
C:
3 rounds, not for time:
30 sec hollow hold
30 Sec Arch hold
30 sec Forward lean in push up position
10 Straight leg lifts over medball from support in paraletts

A.
Nopeat jalat: Aseta köysi niin että se menee leuanveto tangon yli tai roikkuu leuanveto tangosta. Hyppää tankoon niinkuin alkaisit vetämään leukaa, ja koita saada köydestä nopea jalkalukko.

Tee 5 x 5 / niin kauan kun alkaa sujumaan

B. Koita hypätä köyteen normaalisti ja saada jalat niin ylös kuin mahdollista. Sen jälkeen voit kiivetä köyden ylös mutta koita saada jalat niin ylös kuin voit. esim. 3 x 3

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