5x5 bench press (BP)
135, 150, 170, 185, 200

db rows #55
5x12

5x5 back squat (BS)
180, 200, 225, 245, 265

5X5 hang clean (HC)
130, 145, 160, 175, 190

This is a short one, what the bodybuilders refer to as a "feeder" workout... if your legs and chest are sore from yesterday a little bit more of the same will stimulate blood flow and wash out the metabolic by-products of physical exertion.

For time:
75x Thrusters (95#/65#)
Do 7x push-ups at top of each minute

Finish with a 2000m row or 3K run.

work to a 5RM of DL

5 @ 65% #245
5 @ 75% #285
5 @ 85% #315
5 @ 95% #355
5 @ 105% #395

BB Gymnastics

1) 12 minutes to establish a 1rm Power Snatch. 60kg

2) 12 minutes to establish a 1rm Power Clean & Push Jerk. 90kg

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. 90kg
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. 90kg
1c) 5X3 Split Press – heavier than last week, rest 45 sec. 50kg

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Deadlift, 100kg

2a) Kettlebell pushup with plat: 1x8, 2x5 15kg, 2x3 20kg 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 5kg, 2X5 @ 12kg, 2X3 @ 15kg – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Metcon

AMRAP 15'

Push press 15kg 48 reps
Run 200m

Using a 95 lbs barbell, 20 reps of:

Thrusters
SDHP
Push Jerk
Overhead Squat
Front Squat

Every minute begins with 4 burpees.

1 RM Back Squat
425#

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
165#

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 150#

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 250
3b) 4X8 Pendlay Rows 205#

Hyvät lämmöt päälle polevn/polvitaipeen takia ja sitten menoksi.

A1) Back squat 5x3, min. 85% maksimista. (85% on noin 76,5kg)

77,5, 80, 80, 82,5 ja 85kg. Outoa oli, että 85 ei tuntunut oikeastaan yhtään raskaammalta kuin 77,5? Tiukkoja settejä kaikki, voimat vaan vissiin kasvoi tehdessä :D

A2) Back squat 5x10 tempo 2020

Ihanat viisi settiä, tuli kyllä paha olo. Tangossa 50kg, olis ehkä voinut olla enemmänkin kun loppua kohden helpottui.

B) Amrap 10, syke 177-187
300m row
10 burpee
10 DB split clean (tosi outo???)
10 DB push press

Tää oli kiva, mutta hönkäilin liikaa. Käsipainot oli noin 12,5kg kappale ja toi rive tuntu aivan tosi hullulta?! Hieno tulos 2 kierrosta+300m+10 burpeeta.

Loppuun pari eri vatsaliikettä, sitten loppui aika.

A. 1 1/4 front squat 3-4x5; rest 2 min
SCORE: 225 4x, 245 4x, 245 4x, 265 3x, 300 3x

B. Power snatch clusters 2.2.2x5; rest 30 seconds/rest 3 min (TnG, heavy load)
SCORE: 155, 165, 185, 155, 165

+

Prowler sprints;
15 seconds @100%
rest 2:15
x6
(heavy load, but still allows high foot turnover)
SCORE: N/A