105 min

Warm up for 10 min

A. Skillwork: HSW practice for 10 min

Warm up for 10 min

B. Muscle Up Progression

C. With partner complete AMRAP in 5 minutes of:
Muscle Ups > Muscle up kääntö + dippi, violetti kuminauha
45
Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Ski for calories
71

Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Man Makers 55/35lbs > 30 lbs, thruster
27

D. Skillwork: MU practice for 15 min

E. 3 sets of:
Shoulder press x 10 reps

90 min

WU for 15 min

A. Back squat from Invictus May 4 2015

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

B. Deadlift 5x5 reps
75 80 80 80 80

C. Walking lunges with 45 lb DBs'
12 12 20

Sykkel, hjemme
5K
14 min
114 kcal

10 rounds for time

• 7 t2b
• 7 burbees
• 7 thrusters 30kg

TIMES TO BEAT

Beginner athlete: 18min 55sec
Average athlete: 15min 46sec
Advanced athlete: 12min 37sec
Elite athlete: 9min 28sec
Regional athlete: 8min 12se

105 min

WU for 5 min

Skillwork:
HSW practice for 15 min
MU practice for 10 min

A. not done

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

*Sets 1-2 – 45-55% 35 37.5
*Sets 3-4 – 55-65% 40 45
*Sets 5-6 – 65-75% 47.5 50
*Sets 7-8 – 75-85% 52.5 55
*Sets 9-10 – 85-90% 57.5 60
*Sets 11-12 – 90+% 62.5 65 jerk x.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. changed
"Power Elisabeth"
For time:
21-15-9
Power clean 95 lbs = 42.5 kg
Ring dips

Result: 13.21 :)

105 min

Skillwork: HSW practice for 15 min

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps 12,10,10
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps > hanging at rings, MU turns

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
30 35 40

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

D.
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 Meters 4.37, 4.36, 4.32
2 Legless Rope Climbs > not legless
15-Meter Handstand Walk > ntw HS hold x 30 sec

6.50, 6.40, 6.25

Thursday:

Focus: Build Up to 70% 1RM Snatch

Focus #2: 10 Minute E2MOM of 2 Snatches.  Not touch and go; 2 max effort lifts.  Add wgt each round as able

 

Metcon: 5 RFT

- 10 KB Snatches Alt Arms Ea Rep (L3 55/35, L2 35/20, L1 Use Appropriate DB wgt)

- 15 KB Lunges (same wgt as snatches)

- 60 D/U (L2 = 30 D/U, L1 75 Singles)

- 1 Min Rest

 

Score = Heaviest Snatch set completed / Time

This workout we build up strength for the "skin the cat" rings move.
Mobility:
Scapular protraction and retraction
Partner plank holds - lift feet and pull back for 30 seconds. Switch 2x. Maybe press to handstand
Arm hang - 10 protractions to pack the lats and prep the movement.

Partners:
Group ONE:
Row 500 m and Run

Group TWO:
Rings:
Progression 1: Chin up from shins
Progression 2: Knee tuck press handstand
Progression 3: Put it together - floor easiest place to work from raise for more challenge.
Floor:
5 x shoulder press

105 min

WU for 15 min

A. not done, instead:
Weighted pull up 5 x 3 reps mmmvv
10 12.5 12.5 12.5 2x12.5

B.
Five sets of:
Hang Clean + Front Squat + Clean
Rest as needed
45 50 55 57.5 60

C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
65 67.5 67.5

D.
For time:
500 meter row
15 Front Squats (155/105 lbs) = 47.5 kg
30 Chest-to-Bar Pull-Ups
60 Double Unders
10 Front Squats
20 Chest-to-Bar Pull-Ups
40 Double Unders
5 Front Squats
10 Chest-to-Bar Pull-Ups
20 Double Unders

Result: 20.03
169/191 (?)

105 min

Warm up for 15 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
65 70 70 75 75
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
30 32.5 35 s x. 35 37.5 40

You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%