Tech:
C&J

Aloita tyhjällä tangolla, miehet lisäävät 5kg joka nostoon, naiset 2,5. Kun et 3 yrityksellä saa painoa ylös jää se paino tulokseksi.

Laske painosta 70%
2 AMRAP
C&J
Tulos on toistot

15 Minute Asshole Bike Recovery
On the 3, 6, 9, 12:
20 Medicine Ball GHD Sit-ups (20/14)

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

For reps:
* 1min ME power snatch 60/40kg
* 1min rest
* 1min ME power clean + jerk 60/40kg
* 1min rest
* 1min ME power clean 60/40kg

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

25min E5MOM
1. 15 x abmat w/ 10kg
2. 6 x handstand toe touches
3. 20 x leg raise + hip raise
4. 30 x russian twist w/ ball
5. 50sec plank

Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1

*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%

Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.

4 rounds
400m run
10 box jumps 24"
30 double unders

With partner 3min on / 1min off x6, YGIG, divide anyhow:
16 jumping pull up
22 sit up
34 / 28 cal row

Continue where you left off.
Result: reps completed.

A: ROW 6x500m w/ 2' rest
czas 3000 - 11:06.3
B: HSPU therapy EMOM 15'
- 15" Handstand Hold
- 15" Headstand Hold
- 2-3 reps Strict HSPU
C: E2MOM 6'
- 2x Complex: 2xKB@16kg Power Clean, Thruster, 15" Hold Overhead, all 3 moves KB in Bottom up
- 1 min rest
D: Armbar 6x15s Hold, 3 each hand KB@16kg