35+

Five rounds for time of:
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg Push jerk, 6 reps

AMRAP 7

20 pistols alternating
10+10 KB thrusters 24kg

Negative muscle up, back lever, front lever

4 liikettä / 4 kierrosta. 20 s on/20s off.

Toista liikettä neljä kierrosta, jonka jälkeen siirry seuraavaan liikkeeseen.

LIIKKEET:
1. punnerrus
2. vatsa
3. kyykky
4. yleisliike

80 min

1.Skill
HSW practice for 20 min

2.Conditioning
1 set of 7 intervals, 250-500-750-1000-750-500-250 m @ < avg. 500 m pace on 2 km TT, 1-2-3-4-3-2-1 minute recovery between intervals

Avg. 500 m pace:
1.58.2, 1.58.2, 1.58.3, 2.00.7, 2.01.3, 1.58.8, 1.56.0

AMRAP 10
5 HSPU
15 Box Jump 24”

60 min

Step #1 – Breath work and warm up flow
1. Diaphragm awareness / release drill (5 to 10 reps)
2. Flow sequence

Step #2 – Main recovery work
For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50 m Rack Walk
200 m jog
Note. All reps are per arm on each movement
> 8 kg KB
125/147

Step #3 – Shoulder recovery flow

70 min
A. 60 min swimming - freestyle
B. 10 min flip turn practice

Total workouts of the week 14 hours, x 9
Sick/rest from Saturday until Wednesday 12.-16.8.2017

Metcon: ma, ti, to, pe
Aer: ke
Squat: 3225 kg

Gymnastics:
C2B -
Pull up 120
T2B 35
HSPU -

MU 16 ti, to
BMU 10 pe
HSW ma, ti, to, pe

Sleep 3/7, avg. 23.50

1000m Row
3 Rounds
• 10 Power Cleans (95)
• 3 Muscle-ups (got 1 first round, 2 second round, 1 third round) - then ring dips
1000m Row
3 Rounds
• 10 Squat Cleans (95)
• 10 Clapping Push-ups
1000m Row