90 min
Warm up for 15 min

A. Hatch squat program, week 10 day 1
Back squat 5x50 5x55 5x57.5 5x62.5
Front squat 5x45 5x47.5 5x52.5 5x52.5

B. Jalkaprässi
12x60kg 12x65kg 12x65kg 15x65kg + kelkan paino

C. Askelkyykky käsipainoin 3x20x2x18kg

D.
Takareisikoukistus 10x15 12x15 12x15 15x15
Pakaraliike loitonnuskoneessa 12x25 12x25 12x25 20x25

Total 90 min
Warm up for 15 min

A. Skillwork: HSW practice for 15 min

B. Every 90 sec, for 15 min:
Clean x 1 rep
25 30 35 40 45 50 55 60 65 x x x :(

C. 5 sets of: strict shoulder press x 5 reps
25 27.5 27.5 28 4x29

D. Crossfit Jyväskylä metcon 11.11.2015:
AMRAP in 20 min:
10 HSPU abmat
30 alternating DB snatch 35 lbs
50 DU
Result: 3 rounds
169/184

105 min
Warm up for 15 min

A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed

B.
Five sets of:
Push Press x 3 reps
Rest as needed
40 45 47.5 2x47.5 47.5 PR! :)

C.
Three sets of:
Chinese Rows x 5 reps @ 21X0 > strict C2B pull up
7,7,8
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

D.
Ten sets of: > 6 sets
20 Calories of Assault Bike
15 Wall Ball Shots (20/14 lbs)
Rest 2-3 minutes
2.36, 2.38, 2.48, 2.48, 2.50, 2.50
162/181

90 min
Warm up & mobility for 20 min

A. Skillwork: MU practice for 10-15 min

B. Winter War qualification event #3:
10 min AMRAP of:
15 cal row
15 wall ball shots 14 lbs
10 box jump overs 20"
1 muscle up
number on MU's increases every round
Result: 40 reps, no MU :(

C. 8 sets of: hang snatch x 1 rep
25 27.5 30 30 32.5 35 37.5 40

D. Hatch squat program, week 8, day 2
Back squat 5x52.5 5x52.5 5x57.5 5x57.5 5x57.5
Front squat 4x5x45

90 min
Warm up for 15 min

A. Skillwork: MU practice for 25 min

B. Every 90 sec, for 15 min (10 sets) of:
Clean & jerk x 1 rep
25 35 40 45 50 52.5 55 57.5 57.5 57.5

C. Hatch squat program week 8, day 1
Back squat 5x52.5 5x57.5 5x62.5 5x65
Front squat 5x45 5x47.5 5x47.5 5x47.5

90 min
Warm up for 15 min

A. Skillwork HS/HSW practice for 20 min

B. 5 sets of: shoulder press x 3-4 reps

C. EMOM for 16 min (4 sets of):
1. min HSPU x max reps from 5 kg plates 8,7,6,5 = 26
2. min run 150 m
3. min run 150 m
4. min rest
150/170

D. Every 2 min, for 10 min (5 sets of):
Strict ring dips x 5 reps

E. Apuliikkeet
Seated DB press 7x20 11x15 11x15 lbs
Vipunostot 8x10 10x10 10x20 lbs

45 min
A. Skillwork: HS/HSW practice for 15 min

B. EMOM for 20 min (4 sets):
1. min
2. min 15 cal assault bike
3. min run 150 m
4. min
5. min row 400 m
155/174

C. Row for 10 min, easy pace

60 min

A. WU for 15 min

B. Olympics
Every 90 sec, for 15 min (10 sets): snatch x 1 rep

C. Preparation for Winter War qualification event #1:
Thruster ladder
5x25 5x30 5x35 3x40 3x45 50 ei
For time & quality:
C2B + T2B for 20 reps
Result: 2.27

Aerobic work for 30 min
1 min kävely, 1 min juoksu
keskivauhti 7.08/km, maksimivauhti 5.08/km
Syke 132/163
yht. 4.22 km

105 min
WU for 15 min

A. Every 2 min, for 10 min (5 sets):
Strict HSPU x 3-4 reps
10 kg plate under abmat 3,4,4,4,3 = 20

B. Skillwork: HSW practice for 15 min

C. Strength: strict seated shoulder press x 4 reps

D. Every 3 min, for 12 min (4 sets):
Kipping HSPU x max reps from 5 kg plates
7,5,4,4 = 20
Abmat
9,6,5

E. Apuliikkeet
Every 2 min, for 10 min (5 sets):
Strict ring dips 5x4 reps

Takaolkapäät 3x10x35 lbs

DB push press 3x12x25 lbs