Alkutreeni:

EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

WOD:
Dippi - 5 reps sinisellä aika ohuella kumpparilla
Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
DU - 20 reps
Aika: 9,23

Total 105 min
Skillwork: HS/HSW practice for 5 min
3 min row, dynamic warm up
15 box jumps 20-30"
Skillwork: HSPU practice for 15 min:
7 x abmat, 2 x 3 abmat + 10 kg plates, 4 x 2 - 1 abmat + 15 kg plates

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
35 35 37.5 37.5 40 40 40 :)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

C.
Complete as many rounds and reps as possible in 8 minutes of:
2,2,4,4,6,6,8,8...
Ring Dips w/Pause @ 1112 > no tempo
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 47 kg > 40 kg
Results: 8 + 2 = 42 reps

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > not done
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 > not done
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
8,8,8
Rest as needed

For time:
- 25 pull ups.
- 250 m run.
- 21 thrusters (40/20 kgs).
- 500 m run.
- 21 thrusters.
- 250 m run.
- 25 pulll ups.

Total 120 min
3 sets of: 5 HSPU, 10 T2B, 5 OHS, 10 box jump
Skillwork: 5-10 min HS/HSW practice

A.
Three sets of:
Jerk Balance x 3 reps 25 30 35
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
35 37.5 40 42.5
Focus here is on PERFECT mechanics.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift based on 95 kg 1 RM
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% 57.5 kg
Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of: > not done
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Preparation for Karjalan Kovin:

Take 20 min to build to a heavy snatch, and then...

Karjalan Kovin karsinta modified:

Osa 1: In 3 minutes, 25 bar facing burpee + 5 C2B
Osa 2: 5 min to establish 1 RM snatch
37.5 ei 37.5 40 42.5
Osa 3: For time:
Complete rounds of 2 and 4:
Hang power clean 40 kg
Front squat 40 kg
HSPU abmat + 10 kg plates
Result: 5.06

D.
Two sets of: 500 m row
Rest 3 min between sets.
Results:
1.57.0
1.54.9

Total 120 min
Skillwork: BMU practice for 15 min
5 min row, 2 sets of: 10 thruster, 15 abs, 15 backs

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60% 32.5 35 37.5
*Sets 4-6 – 60-65% 37.5 40 40
*Sets 7-8 – 65-70% 42.5 42.5
*Sets 9-10 – 70-75% 45 45
B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

C.
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean = 61 kg > 50 kg
Bar Muscle-Up > 7, 5, 3 green rubber band

Result: 17.48
Avg/max HR 166/182
Rest until the running clock hits 10:00, and then… > 20.00

D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

Results: 4.51, 5.56, 6.10 = 16.55
Avg/max HR total metcons 172/188

Total 120 min
3 sets of: 4 OHS, 6 HSPU, 8 T2B, 10 lunges
Skillwork: MU practice for 20 min

A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch.
25 27.5 30 30 30 30 30 30 32.5 32.5

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs) = 47 kg > 35 kg
6 Overhead Reverse Lunges (155/105 lbs) > 35 kg
9 Ring Dips w/Pause @ 1112 > no tempo
Results: 3+13 = 49

D.
Three sets of: > 2 sets
Bent-Over Barbell Row x 6-8 reps @ 2111
35 kg 35 kg
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed

Total 105 min
3 sets of: 200m row, 10 lunges, 5 squat cleans 25, 30, 35 35 40 45 50, BMU practice
Skillwork: HS/HSW practice for 10 min

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
Build by feel.

B.
2014 Granite Games Final Workout
Perform the following two segments against a running clock…
For time:
Row 40 Calories
50 Alternating Pistols > 30
30 Toes to Bar
10 Bar Muscle-Ups > green rubber band

Result: 13.49

When the running clock reaches 9:00, begin part II… > 15.00
For time:
Row 20 Calories
3 Squat Cleans (285/180 lbs) = 82 kg > 55 kg
2 Squat Cleans (295/190 lbs) = 86 kg > 57.5 kg
1 Squat Clean (305/200 lbs) = 91 kg > 60 kg :)
Result: 6.56

Avg/max HR 176/187

Total 90 min
5 min of assault bike. 5 push ups, 10 air squat, 10 abs, 10 backs
mobility
3 sets of:
15 wall ball 6/9 kg, 10 T2B. 8 burpee box jump overs
Skillwork: muscle up practice for 20 min

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 mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups 8 + 7
Result: 45
Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups 8+4+3
Result: 30

Compare results to August 8 2014 (done 11.5.2014): 45 + 35 > - 5 reps today

Total 105 min
3 sets of: 200 m row, 6 HSPU, 8 T2B, 10 lunges
Skillwork:
BMU practice for 25 min

September 15 A.
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
3x20 2x25 2x30 35 37.5 40

September 16 A.
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311 > normal OHS, no tempo
30 35 37.5 40 42.5
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 > weighted pull up, no tempo
3x7.5 4x10 4x10 4x10 4x10
Rest 90 seconds

September 12 A.
A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

500 m row
2 sets of:
10 GHD hip extensions @ 1013
15 GHD sit ups @ 1010

Total 120 min
5 min of rowing, mobility
Skillwork: BMU practice for 10-15 min
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 3
Minute 2 – Handstand Walk x 15-20 Meters > practice
Minute 3 – Unbroken Double-Unders x 50 reps > 40

B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice

C.
Every 5 minutes, for 25 minutes: > 8 minutes, for 32 minutes:
Row 500 Meters 2.06.9-2.08.9
15 Strict Handstand Push-Ups > 10 reps kipping, 5 x abmat + 10 kg plates, 5 x abmat
20 Ring Dips > 10

Results: 6.30, 6.50, 7.50, 8.00 (1 ring dip)
Avg/max HR 159/189

D.
For time:
40 pull ups (12/min EMOM, 6x6+4)
3.06

500m row