AMRAP 30'

5 Hspu
15 kcal Skierg
10 back squat 60kg

Hver runde, legg til 10 kg

Total 120 min

3 sets of:
10 box jump, 5 OHS, 200 m row, 10 lunges

BMU practice for 10 min

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
25 27.5 30 32,5 35 35

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
(Last performed on August 11, 2014.)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D.
Three rounds for time of: > easy pace
12 Toes to Bar
12/9 Strict Handstand Push-Ups >
kipping, 4 x abmat + 10 kg plates, 5 x abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

Results: 5.17, 6.44, 6.35 = 18.38

Pyramid, teknik träning

15 AMRAP

15 Snatch (technically any ground to overhead is OK) #75/55
30 DU
15 TTB

95 4 Rounds +9 Reps

Handstand / Hanstand walk Practice 15 minutes.
Max. Time hansdstand / Max. Distance Handstand walk.

A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.

105 min

Warm up for 10 min

A. Skillwork: BMU practice for 25 min

B. Painonnostoa: Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch with no feet movement, power snatch, snatch
3x15 20 25 25
2. Power snatch + snatch
25 27.5 30 32.5 35 37.5
3. Snatch
40 42.5 45 45 x. 46 xxx.
4. Snatch pull + snatch
Snatch + clean
Clean pull + snatch
Power clean + snatch
All done at 35 kg.
5. Clean & jerk
35 40 45 50 55 57.5

C. 10 min assault bike

120 min
WU for 15 min

Skill: MU practice for 45 min
Progressions
Muscle up 8 x 1 reps

Skill: HSW practice for 25 min

TTP Strength 26.11.2016 week 1/6
1.Weightlifting
A. Suggested jerk warm up
A. Power jerk – 12 x 3 @ 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.

Aamu: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang snatch + snatch – 15 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 35 37.5 37.5
37.5 40 40 40 42.5
42.5 42.5 45 45 x 45 x

Ilta: 135 min
WU for 10 min
Skill: MU practice for 30 min
Progressions
Muscle up 5 x 1 + 1 x 2 = 7 reps

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

2.SPP (Conditioning)

A. 8 minute AMRAP
12 pull ups
21 KB swings @ 24/16kg (53/35lbs)
400m Run

Result A1: 2 + 50 m run
Result A2: 2 + 17 KBS

REST 10 MINUTES

B. For time
30 lateral burpees
30/20 cal AB
30 burpee box jumps @ 24/20″
30/20 cal AB
30 bar facing burpees
30/20 cal AB
Time cap. 12 minutes

Result B1: did not do 5 cal AB + 30 bar facing burpees (aloitin vahingossa AB:lla, järjestys meni väärin päin)
Result B2: not done, only one set

REST 10 MINUTES Then repeat both A and B one more time, your aim: match your result from the first go.

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

Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)

Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)

*runs are done together. Split barbell movements between partners

*500m row for run