Lihasmassan kasvatus pääprioriteettina 2 vko

A1 Takakyykky tangolla, pudotussarjat: 12, 10, 8 ja 6
A2 Maastaveto tempausotteella toistot: 4 x 6
B1 Askelkyykky eteen tanko pään yläpuolella 3 x 10 per jalka
B2 Bulgarialainen kyykky, käsipainot alhaalla toistot 3 x 10 per jalka

A -osiossa kyykyssä palautus sarjojen välissä 60 sekuntia. A -osuuden maastaveto tempausotteella palautukset 120 sek - 180 sek.

B -osiossa valakyykyssä tehtävä askelkyykky ja Bulgarialainen kyykyssä palautukset 90 sek.

A -osiossa varat 2 ensimmäisellä viikolla ja vara 1 toisella viikolla. B -osiossa varat 1 - 2 kummallakin viikolla.

For time

• 150 Burpees to plate (10kg)
• 120 Box jump overs (24”)
• 100 HSPU

Split as you like

10 MINUTE AMRAP:
1, 2, 3 reps cont'd of
DB THRUSTERS @35/20
CTB PULL-UPS

10 x power clean + hang power clean

85%

4 rounds for time of

*20 pull up
*25 push up
*30 Hollow rock
*40 squats

3 min rest in between each round

7min 80% effort
- 25 DU
- Row 200m
- 10 HR pushups
SCORE: 4 + 30m

rest 5mins

7mins 90% effort
- 5 SA DB power snatch 65/40#
- 5 SA DB PS 65/40#
- 5 CTB pull-ups/7 kipping pull-ups
- 9 situps
SCORE: 5 + 2 snatch

rest 10mins

7mins 97% pace effort
- Row 400m
- 10 burpee over erg
SCORE: 2 + 400m

Three sets of six reps of double kettlebell snatch. Mark weight of single KB.

Every 90 sec for 12 min (4 sets):
1: Bar MU x3
2: Bear Crawl x 30 seconds + Broad Jumps x 5
+
E4M for 32 min(8 sets)
500/400 Meter Row
16 KB Swings
8 Dips

Three sets of ten reps of double kettlebell snatch. Mark weight of single KB.

I started with doing 5 rounds of EMOM for 10 minutes of:
odd minute: 3 bar facing burpees and 5 Thrusters with 115 lbs
even minute: 3 bar facing burpees and 5 power cleans with 115 lbs

in the last minute I switched out plates and started on the next 5 rounds of:
3 bar facing burpees and 5 DL (I increased the load, 185, 205, 225, 234 ,245
all DL felt great and came up quickly. I didn't want to do sets of 135. I wanted to have a little weight on it. I was using 2 35 lb plates so it was a little lower to the ground as well, since it was a little light still.

Fun good workout.... similar to a WOD I saw on Metropolis, but they Rx 135 and that's a little too heavy I thought for the thrusters for me. Maybe next time... or if I have bumper plates so I can drop it off the clean and the thrusters, etc.