Maastaveto nousu "max5"-rautaan
Korkeat Vedot 3x6
"Reverse Crunches" 5 x maxtoistot

8 Rounds, I go you go, rep for round, 60kg deadlift, 60 kg front squat, burpees over the bar. With my old mucker, Mr J Harris esq, and tonight, the ceating chunt went strict👍😂💪🏋🏽

Dead lift 5rm
Strict pull ups 3xmax
+
10rft
3 power cleandrink @ 50kg
30m farmers Walk 32kg KB

Haha, shocker in The Den today. 45 minute amrap, first round is 5 reps, add 5 reps every round, push ups, burpees, straight leg sit ups, diamonds, lunge jumps. So 5 of each, then 10 of each, then 15 of each and so on. Got fooking spicy from 15 on😫😩. Killer. Completed 56 reps of the round of 40. 756 total reps.

Front squat 3x2

135 min
WU for 15 min
HSW practice for 10 min

1.Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA

A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
27.5 30 32 3x30

A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1
7.5 10 10 10 kg

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals
Avg pace: 804 cal/h, 2.13.6/500m
155/171

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min
WU for 15 min
Skill: BMU practice for 30 min
BMU x 10 reps

1.Weightlifting w/Jyrki
A. Clean & jerk straight up
25 30 35 37.5 40
42.5 42.5 45 47.5 47.5
B. Power clean + jerk, 1+2
5x3x35

2.Conditioning

A. 8 minute EMOM, alternating minutes
(1) – Thruster @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest)
10 9 9 9
(2) – Row for calories (40 sec work : 20 sec rest)
9 10 10 10

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes > NOT DONE

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes
(1) – Overhead squat @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest) > 32.5 kg / 8 8 8 8
(2) – Assault bike for calories (40 sec work : 20 sec rest)
- 8 5 8 (AB was broken)

Total reps: 76 + 53 = 129

3.Cool down
A. 5 minute walk, nose breathing only
B. Thoracic Flow

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength
A. Rotate through (aim to beat your results from last week on all the sets to progress.)
A1. Deadlift, rest 2 minutes before A2
1 x 7 @ 72.5-80%
1 x 5 @ 77.5-85%
1 x 3 @ 80-87.5%
1 x 5 @ AHAFA

A2. Reverse back rack lunge – 4 x 6/s @ AHAFA (must be able to step through), rest 1 minute before A3
4 x 12 x 55

A3. Single arm DB row – 4 x 12/10/8/6 @ AHAFA (add load each set), rest 1 minute before A1
35 40 45 45

2.SPP (Skill)

A. Challenge of the week. Can you do 2 rounds of [5 pull ups, 10 push ups, 15 air squats] in under 1 minute?
Results: 1.31

B. 2 to 3 rounds, each for time, start a new round every 4 to 5 minutes > 10 minutes
21 handstand push ups > abmat
15 cal assault bike
21 toes to bars
9 cal assault bike

Result: 6.32, 7.24

C. 4 to 5 rounds, each for time, start a new round every 3 to 4 minutes > 4
10 deadlifts @ 50%1RM > 55 kg
10 burpee box jump overs @ 24/20″
10m handstand walk > HS shoulder taps wf / 10 15 15 15

Result: 2.30, 2.36, 2.45, 2.55

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Morning: 45 min walking

Afternoon: 120 min
WU for 15 min
Skill: MU practice for 30 min
Muscle up x 4 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Each part for time
25 toes to bars
50 double unders
15 clean and jerks @ 60% / 40 kg
Result: 5.45

REST 3 minutes

25 handstand push ups > abmat
50 double unders
13 clean and jerks @ 70% / 47.5 kg
Result: 9.59

REST 3 minutes

25 wall balls
50 double unders
11 clean and jerks @ 75% / 50 kg
Result: 5.59

REST 3 minutes

25 chest to bar pull ups
50 double unders
9 clean and jerks @ 80% / 52.5 kg
Result: 8.10

REST 3 minutes

25 bar facing burpees
50 double unders
7 clean and jerks @ 85% / 57.5 kg
Result: 7.27

2.Conditioning / NOT DONE

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull snatch + snatch – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 42.5 42.5 42.5 42.5

Evening: 135 min

WU for 10 min
Skill: MU practice for 30 min
Muscle up x 7 reps

B. Clean + front squat + Jerk – build to a heavy set of 1 clean + 1 front squat + 1 jerk for the day, aim for 4 to 7 sets @ 85-95%1RM range

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. For time
5 muscle ups > 2 rope climb
10 thrusters @ 60/40kg (135/95lbs) > 35 kg
5 muscle ups > 2 rope climb
20 box jump overs @ 24/20″
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
30 pull ups
20 box jump overs (landing on box is ok)
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
50 cal assault bike
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
Time cap. 30 minutes

Result: 6 pull ups @ last round

3.Cool Down
A. Lunge Flow
B. 5 minute easy jog or walk, nose breathing only