105 min
Warm up

A. Tekniikkatunti klo 17-18
1. Etu- ja takakyykkytekniikka
2. Työntöveto + rv + työntö
25 35 40 45 50 55 57.5
3. Rv + työntö
60 62.5 kk PR :)

B. 5 sets for times of:
8 HSPU 5 kg plates (not UB)
8 pull ups
8 cal assault bike
Rest 60 sec between rnds.
Results: 3.30, 3.50, 3.27, 3.31, 3.30 = 21.48
152/172

105 min
Skillwork: MU practice for 15 min
Warm up

A. HSP, week 3, day 1
Back squat 8x52.5 8x57.5 6x65 6x70
Front squat 5x45 5x52.5 5x55 5x60

C.
For times:
185/135 lb Ground to Overhead x 10 reps > c&j 35 kg / 56 sek.
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps > c&j 30 kg 55 sek.
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps > snatch 25 kg 49 sek.

D.
Six sets for times of: > 4
40 Unbroken Double-Unders
20 Wall Ball Shots (30/20 lb) > 14 lbs
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 3.18, 3.32, 3.50, 4.01 = 17.42
175/186

40 min
Aerobic work for 40 min: 1 min walk, 1 min run
avg. 7.10/km, max. 5.42/km

90 min
Telinevoimistelukurssi, 8. kerta
Alkulämmittely + liikkuvuus
Permantoakrobatia
Käsinseisonta parin kanssa
Lentokuperkeikka monttuun (esteen yli)
Kuntopiiri 1 min työtä/30-15 sek. lepo
suojuoksu
palikantyöntö
nojapuukävely
leuat (9 mo + pito)
hypyt esteiden yli
käsinseisontapito heels to wall
kävely jalat palalla
yleisliike
krokotiilikävely
soutu renkailla
vatsat puolapuilla
selät hevosella

105 min
Warm up

A. 4 sets of: SHSPU x 3-5 reps
3x5x10kg 3x5kg

B. Skillwork: HS/HSW practice for 5-10 min

C. EMOM for 12 min: Snatch x 1 rep
25 27.5 30 32.5 35 35 37.5 37.5 40 40 42.5 45 :)

D. EMOM for 30 min (5 sets):
1. min 8 HSPU 5 kg plates all UB! :)
2. min
3. min 15 cal assault bike
4. min
5. min 300 m run
6. min rest
155/172

E. 3 sets of: Ring dips
7,7,7

F. 3 sets of: strict seated DB press
5x25 9x20 8x20

105 min
Warm up & preparation for metcon

B.
Three rounds for time of:
5 Strict Handstand Push-Ups > HSPU 5 kg plates
10 Alternating Pistols
15 Pull-Ups*
12 Deadlifts (155/105 lbs) > 40 kg
9 Hang Power Cleans (155/105 lbs) > 40 kg
6 Shoulder to Overhead (155/105 lbs) > 40 kg
*1. rnd 15 pull ups, 2. & 3. rnd 5 pull ups + 5 strict pull ups, tore hand
Results: 6.09, 5.58, 6.00 = 18.07

C.
Rest 4-6 minutes after “Mary Meets DT,” and then…

Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders
Results: 1.56, 1.57, 1.55, 1.52
Total HR 166/189

D.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111 > 8,8,8
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012 > 8,8,8
Rest 45 seconds

90 min
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents > 1-2
Handstand Walk x 10-15 meters > 6 HSPU 10 kg plates, PR! :)
Toes to Bar x 10-12 reps
Box jump x 8 reps

Own additional: 4 sets of:
Bench press x 5-6 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs) > 40 kg
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 1.31, 1.35, 2.06, 2.27, 2.27
Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs) > 25 kg
Rest 60 seconds
Results: 1.51, 1.54, 1.51, 1.49, 1.47
Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs) > 5 ring dips
10 Pull-Ups (tore hand)
20 Double-Unders
Result: 2+3 = 73 reps
Total time 42.30
162/189

45 min
Warm up
A. HSP Week 2, day 1
Back squat 10x50 8x52.5 6x57.5 6x60 6x65
Front squat 5x45 5x52.5 5x55 5x55
B. Takareisikone 8x12.5 8x15 8x15

90 min
Telinevoimistelukurssi, 7. kerta
"Aggressiivinen alkulämmittely"
Venyttelyt
Keskivartalon voima ja hallinta, päälläseisonta
Permantoakrobatia
Voltti taaksepäin: osaharjoitteet ja avustettu voltti monttuun

90 min
Warm up

3 sets of: SHSPU x 3-4 reps
5x10 kg 4x5 kg 2x5 kg

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

C. EMOM (own) for 30 min (6 sets):
1. min 5 HSPU abmat + 5 DB pushpress 30 lbs
2. min 5 T2B + 20 DU
3. min
4. min 300 m run
5. min rest
163/180

90 min
Warm up

HSP week 1 day 2
Back squat 10x50 8x52.5 8x57.5 8x60
Front squat 5x45 5x47.5 5x52.5 5x52.5

C.
Every 5 minutes, for 25 minutes (5 sets): > 6 min, for 24 min (4 sets)
Row 500 Meters
10 Thrusters (115/75 lbs) > 25 kg
10 Chest-to-Bar Pull-Ups
Results: 4.17, 4.30, 4.38, 4.36
166/186

105 min
Warm up

A. not done, instead 3 sets of:
SHSPU x 3-4 reps
4x15kg 4x10kg 3x5kg PR :)

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
32.5 35 35 35 35 / 35 37.5 37.5 37.5 37.5 / 37.5 40

Own additional:
Seated strict shoulder press x 4-5 reps

C. Not done, instead
EMOM for 28 min (7 sets):
1. min 5 HSPU 5kg plates
2. min 150 m run
3. min 200 m row
4. min rest
143/162