120 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
A1. Go every 30 seconds for 5 to 10 total reps
A2. Go every 45 seconds for 5 to 10 total reps
A3. Go every 60 seconds for 5 total reps
25 30 35 37.5 40 42.5 45 47.5 50 52.5 55

B. Clean and jerk speed ladder(s)
For time, with a 1 minute time cap, until failure (= not able to finish within 1 minute cap)
5 x 1 Clean and jerk @ progressively heavier weight (see below)

Each time you complete the ladder within 1 minute cap, rest 5 minutes and then start the ladder again at higher start weight. Use the rest time to reload the barbells.

You will need to complete minimum of 3 ladders.
27,5-37,5 / 30-40 / 32,5-42,5 / 35-45 / 37,5-47,5 / 40-50 / 45-55

2.Strength
A. Front squat
A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set
B1. From Friday: Strict press 3x8x25 kg

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

120 min
WU for 15 min
Skill: HSW practice for 10 min

1.SPP (Skill)
Barbell Efficiency
A. Power clean and jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ Moderate load, rest as needed between sets
30 32,5 30 35
Deliberate practise. Choose one area to work on for each movement.

2.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 5 @ 87.5-92.5% of A1, tempo free, rest 3 minutes before A1
B. Alternate B1 and B2 > not done (done on saturday)

3.SPP (Skill)
A1. Assault bike – 1 x max calories in 20 seconds, rest as needed before A2 > 6
A2. Legless rope climb – 1 x max repetitions in 30 seconds > 2 :)
Goal for part B. Move as fast as possible without sacrificing your movement quality.

B. 8 to 10 minute EMOM > 8 min
Assault bike > 3
Legless rope climb > 1, 1, 5 x 1/2, 1 w/foot lock
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2) = (6 cal AB + 1 legless rope climb, each minute)

Options for legless rope climb. Legless → half way up only → w/ foot lock

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

120 min
WU for 10 min
Skill: MU practice for 15 min
Progressions
MU x 4 reps

1.SPP (Skill)
A1. Overhead squat @ 40-50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > kipping HSPU @ 10 kg plates, max reps in 40 seconds > 8 reps
A2. (Chest to bar) Pull up – 1 x max repetitions in 30 seconds, rest as needed before A3 > 10 reps

B. 10 to 12 minute EMOM, alternating minutes > 12 min
(1) – Overhead squat @ 40-50% 1RM > HSPU @ 10 kg plates x 4 reps
(2) – (Chest to bar) Pull up > 5 reps
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 17, A3 – 22) = (6 OHS, 8 PU, 11 GHD sit up, rotating minutes)

2.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2 (aim to be last week)
A1. Deadlift > not done > GHD hip extension 3x8x10 kg
A2. Push press – 3 x 3, rest 2 minutes before A1 > shoulder press
3x3x30 kg 3x5x25 kg
B. not done

3.SPP (Conditioning)

B. 3 rounds for time
10 squat cleans @ 92.5/65kg (205/145lbs) > 3 rope climb
30 GHD sit-ups
60 double unders
Time cap. 12 minutes
158/181

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

WOD

Lurong Living Paleo Challenge Performance WOD #2

AMRAP in 8min of:

pull-ups

■Men's Rx- 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
■Men's Scaled - Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap
■Women's Rx - 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
■Women's Scaled- Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap

Maastaveto.
8x60
8x70
8x80
2x8x90
Ylätalja
4x8
Rintatuellinen soutu
4x80
30+30kg
Hauiskääntö tolppaa vasten
8x20
8x25
8x30
8x30 + 6 kippaamalla
8x25 + 6 kippaamalla
8x20 + 6 kippaamalla

4 sets of 5 reps @ 285
1 set 5 reps @ 295
Sets of one: 305, 315, 320

Deadlift 175x5, 305x3, 355x1, 385x1

120 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U
Main set
A. Snatch power jerk + overhead squat (OHS) – 15 x 1+2 @ 65%+ 1RM OHS, go every 90 seconds. Start @ 65%, move up on weight every 2 to 3 lifts if moving well on all lifts, otherwise stay with the same weight.
35 37.5 40 42.5 42.5

B. Clean and jerk – Build up to your 8th barbell load on part C
40 42.5 45 47.5 50 52.5 55 57.5

C1. Clean and jerk ascending ladder with 20 DU buy in, Go every 75 seconds
Every 75 seconds, move up in weight each 75 seconds
20 double unders + 1 clean and jerk @ (weights below)
40 42.5 45 47.5 50 52.5 55 57.5

REST 5 minutes
C2. Repeat the ladder from beginning but without double unders
40 42.5 45 47.5 50 52.5 55 57.5

You must be able to complete at least 8 steps in the ladder. If the weights are too heavy for that, extend the ladder downwards to a starting weight that allows you to do this.

2.Strength
A. Front squat
A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

Skill
Max Weighted Toes through Rings(10kg) - 20
Max Double Unders - 53 PR

Strength
3x3 Overhead Squats 60kg (3mins rest)

WOD
For time:
800m Run
30 Hang Power Cleans (60kg)
50 Burpees
This cleans were supposed to be regular power cleans but I haven't done hang cleans for a long time so I went for it. It was brutal. I had a really hard time going fast in the burpees!

Warm up:
400m row
2 Rounds of:
5 burpees
10 wall balls
15 KBS
20 sit ups

WOD:
1min double unders
1min DB snatch
2min double unders
2min DB snatch
3min double unders
3min DB snatch

then…
3 rounds of:
10 russian twists
10 ab thrusts
10 hollow body rock

60m sprints - on grass - rolling - 8x60m - 8.50. 8.22, 7.94, 7.81, 7.72, 7.97, 7.94, 7.84