Treenien uusi alku!

A) OTM squat snatch

5min: 3xlantiolta (20/20/22,5/22,5/25)
5min: 3x polven päältä (25/25/27,5/27,5/30)
5min: 3xlattiasta (30/30/32,5/32,5/32,5)

Kaikki ihan jees, mutta kyllä vaan näilläkin painoilla on mulle ihmeen vaikeeta hommaa.

B) Back squat 5x5 (70-90%)

70/72,5/75/77,5/80. Tosi raskasta, mutta meni kuitenkin ihan siististi.

C) Supersetit, 3 kierrosta 90s levolla
8xmave 78kg
8+8 lunges 40kg (TODELLA raskasta, kun töissä ei mahdu askeltamaan eteenpäin vaan pitää paikoillaan ponnistaa aina taaksepäin...)

D) 3 kierrosta, 1min lepo välissä

250m row
15 thruster 30kg
15 burpee

Hyydyin aivan totaalisesti :D Jouduin pitämään töiden takia muutenkin kiirettä eikä osioiden välissä ehtinyt yhtään palautella.

1. 3:23
2. 3:39
3. 3:31

21-15-9 reps for time of:
- Deadlifts
- Box jumps
- Handstand push-ups

Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box

snatch balance in sets of about 5 reps for working on speed, pushing under the bar, technique, and getting used to some weight in the snatch

In a team of two, Complete as many rounds as possible in 8 minutes of:
30 kg push press

One athlete works while the other completes a 200 m sprint. Reps only count when the other athlete is running.

Rest 2 minutes, then

Complete as many rounds as possible in 7 minutes of:
Kettlebell swings, 24 kg

One athlete works while the other completes a 200 m sprint on the rower. Reps only count when the other athlete is rowing.
Rest 2 minutes, then

Complete as many rounds as possible in 6 minutes of:
Burpees

One athlete works while the other holds a 20 kg plate overhead. Reps only count while the plate is overhead. .

Post total reps

QUALITY:
- 20 Hollow Rocks
- 20 V-ups.
- 40 sec. back extension hold (6/4 kgs).
- 40 Toes to bar.
- 60 Limpiaparabrisas.
- 60 Plank hold. 1 arm and 1 leg up.
- 70 Mountain climbers.
- 60 Plank hold, changing arm and leg up.
- 60 Circles with Medicine ball (6/4 kgs).
- 40 Lateral crunches (20 + 20).
- 40 sec L hold with medicine ball (6/4 kgs).
- 20 roll outs.
- 20 Hollow rocks.

4 rounds for time of:
5 Pullups
200 m sprint
10 front squat 25/40
200 m sprint

Total 105 min

3 sets of:
150 m run
5 HSPU 1 abmat
10 T2B

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.

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

C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees > 65 kg
Avg/max HR 170/179
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

D.
Three rounds for time of:
Run 800 Meters > row 800 m
100 Double-Unders
10 Thrusters (175/115 lbs) = 52.5 kg > 42.5 kg
Rest 3 minutes
Results: 7.53, 7.55, 8.11
Avg/max HR - , 170/183, 173/183

Total 105 min

2 set of:
10 wall ball
10 lunges
15 v-ups
15 backs

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
> same load as last Thursday

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups
Result: 1 + 48
Avg/max HR 176/191

Total 90 min

2 sets of:
10 HSPU 1 abmat
10 T2B
10 burpee

Skillwork: HS/HSW practice for 10-15 min

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups > 5 ring dips
10 Strict Handstand Push-Ups > L-seated DB press, 5 x 25 lbs DB + 5 x 8 kg KB
20 Kettlebell Swings (32/24 kg)
Result: 4 + 13
Avg/max HR 167/183

Rest exactly 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups > 10 strict pull ups, almost tore hand @ part 1
40 Calories of Rowing
80 Double-Unders
Result: 3 + 2
Avg/max HR 179/189

Total 105 min

Assault bike for 5 min

Skillwork: BMU practice for 20 min, 8 sets, best blue band :(

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+

B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

C.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
45, 50, 50, 52.5, 55

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
50 kg, 50 kg, 50 kg
Rest as needed
Stationary Dips x 30 reps > 8, 8, 8
Rest as needed

E.
3 min of assault bike