Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 9x40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy single (1+1) for the day
25 35 45 55 57.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 5, rest 1 minute before C1 / 2x5x5kg
B2. 2 x 4, rest 1 minute before C2 / 2x4x7,5kg
B3. 2 x 3, rest 1 minute before C3 / 2x3x7.5kg

C. Strict (deficit) HSPU
C1. 2 x 5, rest 2 minutes before A2 / abmat + 15 kg plate
C2. 2 x 4, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 3, rest 2 minutes before A1 / abmat + 10 kg plate

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

A: Styrka/färdighet

B: WOD:
Every 90sec(3 rounds):
1: 30m waiter walk /each arm
2: Side plank 10+10 each side
3: 30 sec german hang
+
20min amrap: Team WOD 3 person
250m row
12/12 Kb Snatch/1 arm kb swing
50 DU/ 200m run
15 TTB/hanging knee raises
*congaline style workout

A: Styrka/färdighet
OHS 5x3 @ 1RM snatch

B: WOD
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges with KBs in each hand, AHAP
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Målet idag är att hitta 5RM
3 rounds for quality:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Rocks/hold x 60 seconds
Rest 45 seconds

A: Styrka/färdighet
C&J 5x3 @ 75%
Front squats 4x8 @ 70%
B:WOD
Clean Dead Lift 5x5 @ 100% clean/Dead lift 5-5-5-5-5
+
Every 90 sec: 3 rounds
1: Max strict pull ups
2: 12/12 single leg hip bridge
3: 12 back ext
4: 10+10 dynamic side plank/vardera sida

"Gymnastic Density"

*5min AMRAP Strict Pullups
[start with a max unbroken set]
*
Rest 10:00

5min AMRAP Strict HSPU
[start with a max unbroken set]

Rest 5 min

Toes to Bar
3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete rounds

Record total number of Pullups done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).

EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders

Tempaus
- lattiasta pysäytys polvelle, takaisin lattialle ja veto taskuille varpailleen (pieni veto - kädet suorat) x2
- taskuilta, korkea veto varpailleen x2
- lattiasta tempaus kyykkyyn ylös josta
- snatch balance x2
--- nousu 40kg asti

Rive&työntö
- työntöä tangolla - tanko otsalle varpaillaan josta tippuminen alle saksiin 3x3
- rive&työntö 50kg asti
- työntö 50kgx3

Vatsat
- 3x10 keppi niskan takana, kantapäät vastakkain
- 8x 20s työ+ 10s lepo lankutus + hollow hold
- 1x10 kotona penkillä jalkojen nostot
- 3x3 syvien vatsojen rutisteluja

Etunojapunnerruksia emom 10
- suorin vartaloin päkiät lattiassa x2 joka alkava minuutti

90 min
WU for 15 min

1.Rope climb

A. Seated legless rope climb, 15ft rope – as many repetitions as possible in 5 minutes
Result: 1
Options. Choose the hardest variation you can perform any reps with >
Seated legless up (down using feet)

2.SPP (Conditioning) Test #2

A. 30 Minute AMRAP

A1. 3 rounds of:
400m run
21 kettlebell swings @ 24/16kg (53/35lbs)
12 pull ups

RECORD YOUR TIME FOR A1: 9.52

THEN

A2. 10 rounds of:
3 power snatches @ 60/40kg (135/95lbs)
15 wall balls @ 9/6kg (20/14lbs)

RECORD TOTAL TIME AT END OF A2 (A1 TIME + A2 TIME): 29.31

THEN

A3. As many rounds as possible in remaining time of:

1 power clean + jerk @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

2 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

3 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

Etc.

RECORD YOUR TOTAL REPETITIONS FOR A3: 6

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

135 min
WU for 10 min
Skill: MU practice for 10 min
Strict MU 2 x 1 reps

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM > Every 2 minutes, for 24 minutes
Ring muscle up x 1
Total of 12 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency

A. Push jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
9x25 7x30 12x32.5 9x35

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 1 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Bench press – 4 x 6 @ 77.5%+ (AHAFA), rest 2 minutes before B2
1x6x40 3x6x42.5
B2. Barbell bent over row (supinated grip) – 4 x 6 @ AHAFA, rest 2 minutes before B1
2x6x40 2x6x45

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch W/U
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3x40 6x42.5

Iltapäivä: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

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