The Handstand

"HEAVY JACKIE"

1000m (Damp. 10/7)
30 Thruster 42,5/30kg
20 Strict Pull-Up

TC 10min!

1 Power Clean
1 Front Squat
1 STOH
1 Back Squat
1 STOH behind the head

Build up to a daily max (lift every 90 secs) 7-10 rounds starting about 60% of STOH 1RM

Tempaus 2,2,2,2,2 (nousevilla painoilla)
2-3 min palautus sarjojen välissä.

raakana tai kyykkyyn

1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*If you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.

List what you did and other details. Questions welcome!

3 Min AMRAP:
4 Ring MU
12 Wall Ball
4 Ring MU
12 Wall Balls
Max Cal Row

2 Min Rest;

3 Min AMRAP;
30 DB Snatch
Max Box facing burpee box jump overs.
2 Min Rest

Repeat x 3
So total intervals 3/3 (30min)

Post total cals + bbjo

1) High Jump

2) Broad Jump

• Find max in 5min / movement
• 1:30 min rest between sets

in 2min

• row 25/21cal
• max reps burpees

rest 2min

in 2min

• row 30/25cal
• max reps burpees

rest 2min

in 2min
- row 35/29cal
- max reps burpees

• your score is the total number of burpees

Max Effort Front Squat
(5-5-3-2-1)-1-1-1-1-1
2min Recovery