Total 90 min

1000m row
3 sets of:
10 air squat, 10 v-ups, 10 backs

Skillwork: BMU practice for 10-15 minutes, 5 sets, best blue band

Take 10-15 min to build to a heavy snatch, then:
5 burpees over the barbell, 5 C2B

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs) = 52 kg > 37.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+3 = 21

Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs) = 47 kg > 35 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+9 = 27

Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs) = 43 kg > 32.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 2+1 = 37

Total 85 reps
Avg/max HR 164/191

D. From yesterday:
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
> takareisiliike boksien välissä 3 x 10+10
Rest as needed
Weighted Plank Holds x 60 seconds
15, 15, 17.5 kg
Rest as needed

Total 75 min

3 sets of:
6 HSPU, 8 box jump, 10 lunges, 12 amsu

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5
.
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups > 4 ring dips
4 Power Cleans (185/135 lbs) = 61 kg > 37.5 kg
8 Push Press (185/135 lbs) = 61 kg > 37.5 kg

Result: 3 + 40 = 208
Avg/max HR 179/190

D.
not done

Total 90 min
3 sets of:
200 m row, 10 wall ball, 15 lunges

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
35 40 42.5 45 47.5 50 52.5 55 55 ei

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55) = 25 kg > 10 x 20 kg
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 5 x 15, 5 x 10, not unbroken
Minute 3 – 10 Toes to Bar

Avg/max HR 180/187

Total 75 min

A.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
45 47.5 47.5 50 50

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses) >
DB press 25 lb 11 9 9 8 7
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
10x32.5 4x8x35
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
Romanian deadlift 8x55 4x6x60

Total 75 min
A. 1000 m row + mobility
500 m row, 10 med ball amsu, 10 cal @ assault bike

Laji 1
8 min AMRAP of:
With partner complete:
1000 m row, other rows other hangs
Medball situps with partner

Result: 3.49, 119 situps, 4. sija

Laji 2 a
4 min to establish max clean + front squat + S2OH
Result: 60+65 = 125 kg, 7. sija

• 1 min rest -

Laji 2 b
5 min AMRAP of:
15 m sled push
15 ball over bar 6 kg
15 sled push
15 partner burpee
Result:
135 reps, 8. sija

Lopullinen sijoitus 8., pisteen päässä 3 lajista.

Total 105 min
3 sets of:
4 strict pull ups, 6 HSPU, 8 box jump, 10 lunges

Skillwork: BMU practice for 15 min, 6 sets, best red band :)

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups > seated DB press 25 lbs
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Results: 45 reps
Avg/max HR 159/183

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups > seated DB press 25 lbs
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Results: 35 reps
Avg/max HR 168/186

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
6 6 6
Rest as needed
Weighted Plank Holds x 60 seconds
15 15 15 kg
Rest as needed

10 alt arm kb snatch @16/8
10 swing
10 globet squats @16/8

Total 105 min

3 sets of:
6 med ball cleans, 8 cal assault bike, 10 lunges, 12 amsu

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells) 24 kg
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) 35 lbs
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″) > 6

Avg/max HR 168/180

Total 120 min
3 sets of:
10 wall ball, 7 ring row, 7 HSPU 1 abmat

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
25 27.5 27.5 30 30
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0 >
no weight, no tempo 6,6,6,7,6
Rest 90 seconds

B.
Take 20 minutes to build to today’s 1-RM Bench Press

C.
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups > ring dips
Rest 3 minutes

Results:
1. 718 / 122 / 5
2. 716 / 111 / 6
3. 711 / 117 / 5
4. 722 / 105 / 5
Total 2919 / 455 / 21
Avg/max HR 169/192

D.
500 m row

NEW TRAINING CYCLE STARTS

total 105 min

Every 90 seconds, for 9 minutes (6 sets):
6 burpee, 7 goblet squat 12 kg, 8 KB snatch 12 kg
mobility
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch
37.5 40 42.5 42.5 42.5

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses) >
L-seated DB press 25 lb 10, 8, 8, 8, 7
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
5x8x32.5 kg
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
romanian deadlift 8x50 4x8x55