Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(13)
25 burpees
400m run
25 burpees
400m run

bench/strict(15)
6x3-climb

Finisher
stretch and roll
100 cross crunch

Strength:

Deadlifts: 4x225, 4x315, 4x415, 4x455, 4x480

Metcon:

4rnds: 5 HSPU, 10 DL (225lbs), 15 Pullups, 20 Vups

Time: 13:50

Tempaus korokkella, 6x3 65-75% tempaus maximista

A: Snatch 8x3 @ light weight
B: High bar back squat 5-5-5
C: Floor press 3set
D: Strict chin ups 3set
E: Sled push 3x4x10m

Having some tendonitis issues with my right knee. Aggravated it playing flag football. Spent an hour warming up and foam rolling. It was painful.

• 5-5-5-5-5 of:
BB Push Press
5 @ 8 RPE (-10%) (Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5-5 reps

lepoja tänää ja sit viikko kevennellään.

Sitä en tiedä mitä Open atleetit meinas?

135 min

Skill: BMU practice for 25 min
12 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, in a 20-minute window
40 45 47,5 50
B. Snatch – MMD-PRO drill (For 8 minutes, 1 snatch @ 60% 1 RM, go every 15 s , if you miss, you must rest 30 s before you can go again.).
Result: 30 reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 5+ reps @ 77.5-82.5%, rest 1 minute before A2.
Last set 12 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
10 x 1 minute work @ RPE 5 → 9 (see notes) : 1 minute REST
Calories: 11 11 12 14 15 / 15 17 17 16 18 = 146 cal

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

60 min

A. Walk for 50 min

B. Mobility work for 10 min

lave wod'et med en makker

for time
100 press 40 kg
100 alternating kb snatch 16 kg
100 sit ups
100 air squats
100 burpees

time cap: 30 min.