Parker, Aimee, Jackie and I begged and pleaded to be allowed to do a WOD today … Alan and Faith, who are currently kicking some serious ass at a CF competition in Glenwood Springs, relented. They said the four of us could come and then gave me a key to the gym … suckers :)!

Of course, this meant Alan got to pick/program our WOD. And, as expected, the over-eager amongst us got punished for it.

Note to self: the next time the coaches go away on a Sunday and cancel class, do not whine and beg like a little kid about wanting to do a workout. Just shut the #$^@ up next time!

Warm Up:
Bitch about the WOD on the board

Mobility:
Shoulders on Bands
Foam Roller
Sit in Squat for 1 minute
PVC Pass Through

MetCon:
5x
10 Pull Ups
15 Wall Balls (30 LBs)
20 Sledge Hammer Swings (16 LBs hammer)
15 Knees to Elbows
10 Power Cleans (135 LBs)

Plus, I got to shovel snow for 30 minutes before class and 15 after (got almost 18 inches since last night!). Woo-hoo!

Photo shows what Jackie and I thought of the 5x part!

Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Power clean + hang clean – 15 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 52,5 55

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy single (1+1) for the day

2.Conditioning
A. Intervals – 22 x 90 seconds (33 minutes total) as follows: 70 sec on (alternate intervals in the following pace sequence: hard / moderate / moderate / hard) : 20 sec recovery (walk)

Alternate between A1 and A2 between each interval (1 interval = 70 sec on : 20 sec walk = 90 seconds)
A1. AMRAP (continue next AMRAP from where you finished)
7 thrusters @ 40/30kg (95/65lbs) > 25 kg
7 bar facing burpees
7 power snatches @ 40/30kg (95/65lbs) > 25 kg
7 pull ups

A2. AMRAP (continue next AMRAP from where you finished)
7 overhead squats @ 40/30kg (95/65lbs) > 25 kg
7 toes to bars
7 hang power clean and jerks @ 40/30kg (95/65lbs) > 25 kg
7 box jumps 24/20″

174/183

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

3 x 25 erilaista vatsaa kiertäen

Shoulder press 1 rep max

135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM> Every 2 minutes, for 20 minutes
Ring muscle up x 1
Focus on MU. Timing (delay the arm pull to transition)
Total of 15 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency
A. Power snatch – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
20 25 25 25

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 22,5
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140

0-2min 10 Cleans @110kg
2-4min 8 Cleans @120kg
4-6min 6 Cleans @130kg
6-8min 4 Cleans @137,5kg
8-11min 2 Cleans @147,5kg

day 7, 6x2 @80%

5 sarjaa toistoja 60-70% 1RM

4 rounds of

3 Cleans + 2 Jerks for 3 times

3 min rest in between rounds

50-40-30-20-10

Squats
Sit-ups