For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

Fucking brutal. Happy Birthday Jenny. I hope your day is great.

120 min

• Pull up, 14, 12, 10, 8
• Bench press 4x8
• Incline DB press
• Low row
• Cable chest press
• Face pull
• Arnold press
• Straight arm pull down
• Side lateral raise
• Bicep curls

10 MIN EMOM

As a complex

• 5 Medball cleans
• 5 Wallballs
• 5 Ground to overhead w. medball

For the rest of each minute, L-Hang for as long as possible.

5-3-1

A: Burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 3set
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

90 min
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents > 1-2
Handstand Walk x 10-15 meters > 6 HSPU 10 kg plates, PR! :)
Toes to Bar x 10-12 reps
Box jump x 8 reps

Own additional: 4 sets of:
Bench press x 5-6 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs) > 40 kg
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 1.31, 1.35, 2.06, 2.27, 2.27
Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs) > 25 kg
Rest 60 seconds
Results: 1.51, 1.54, 1.51, 1.49, 1.47
Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs) > 5 ring dips
10 Pull-Ups (tore hand)
20 Double-Unders
Result: 2+3 = 73 reps
Total time 42.30
162/189

Power clean 3-3-3-2-2-1

3 70-75%
2 80-85%
1 90-95%

45 min
Warm up
A. HSP Week 2, day 1
Back squat 10x50 8x52.5 6x57.5 6x60 6x65
Front squat 5x45 5x52.5 5x55 5x55
B. Takareisikone 8x12.5 8x15 8x15

90 min
Telinevoimistelukurssi, 7. kerta
"Aggressiivinen alkulämmittely"
Venyttelyt
Keskivartalon voima ja hallinta, päälläseisonta
Permantoakrobatia
Voltti taaksepäin: osaharjoitteet ja avustettu voltti monttuun

Squat
1-1-1-1-1
(135-155-185-205(fail)-195)

30-20-10
KB Swing (70/53)
Double Unders x2 (60-40-20)

Scaled:
53
Running Mans

Squats 8-8-8-8-8-8.
- First 2 sets OH squats,
- next 2 sets Front squats,
- last 2 sets Back squats.
Add weight for every set.