conditioning

1 Squat Snatch (165/115#)
2 Box Jumps (30/24")
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side - 20 total)
11 Wallballs (30/20#)

Rest 1min

Thursday 22nd March 2018

CLEAN AND JERK | HANDSTAND WALKING

3 TOUCH-AND-GO POWER CLEANS + 3 PUSH JERKS

Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

"Voima victor"

2 Rounds of:
50 Breda Pushups
50 Vanliga Pushups
20 Smala Pushups (alla med fötterna upp på bänk, och händerna på KB)
3 gång Pushups (ca.25m sammanlagt)

15 Handstand Pushups

20 Chinups 5kg
3 Rope Climbs legless 5kg
50 Ring Rows

19:00

5 super sets:

6 reps strict press
12 strict pull ups (20lbs wall ball)

OH Slamball Walk
Agility Ladder
KB Thruster
Alternating Arm Ski
Drop Jumps
TRX Handstand Walk

3x40sec per station

*in between sets do 30sec of mountain climbers and 30sec of jump squats

Practice Ring MU (10-20min)

10 KB Swings
1 Burpee
10 KB Swings
2 Burpees
10 KB Swings
3 Burpees
etc… up to 10 Burpees

AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
“Rowing Intervals”

E3MOM x4: 300m Row

Target: RPE 3→5. Build up the intensity round by round, each round must be faster than the previous one.

Last one all out.

AMRAP 12 minutes:
200m row
10 Shoulder to overhead 115lbs
10 box jumps 24"