C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

Total 105 min

Skillwork: 10 min of HS/HSW practice

3 sets of: 300 m row, 4 squat cleans, 5 push ups
Squat cleans 4x25, 4x30 35 40 45 50

A.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters > 300 m
Run 400 Meters > 300 m
6 Squat Cleans (225/155 lbs) = 70 kg > 52.5 kg
6 Muscle-Ups > 8 ring dips

Results: 7.07, 7.11, 7.03, 7.17, 6.40
Avg/max HR 162/186

B.
Three sets of: > 2 sets
60 seconds of L-Seated Legless Rope Climbs > rope climbs x 3 reps
Rest as needed
Weighted Hip Extensions x 8-10 reps @ 2013 5kg x 8, 8, 8
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011 25 lbs x 10, 10, 10
Rest as needed

Total 90 min

3 sets of:
12 thruster, 10 lunges, 8 strict T2B
OHS 5x20 5x30 5x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
25 30 32.5 35 37.5 40 42.5 45 47.5 - back pain :(

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Not done due to back pain. :(

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups > kipping, 3 x 10 kg plates + 3 x abmat
9 Strict Pull-Ups
12 Alternating Pistols

Result: 3 + 20 = 101 reps

Snatch practice for load and for technique.
Initially do 5 reps of:
1 full squat snatch
1 hang power snatch
1 hang squat snatch
2 full squat snatch
Then, as the weight goes up, do singles with minimal rest between reps

C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Sidebend hipraise 8-10 x 3

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.