Snatch balance (kiinni otto alle 90 kulmassa tavoite pohjassa)
9x2@70-90%

100 airsquat - 80 burpee - 60 C2B - 40 BJ - 20 HSPU - 1 rope climb - 20 HSPU - 40 BJ - 60 HRPU - 80 KBS @32 - 100 DU

Tuesday, 1/26/2016

Focus: Clean & Jerk

5 x 2 @ 80% 1RM C&J

 

MetCon:

12 min. AMRAP:

5 Power Cleans (L1- 135/75; L2- 155/95; L3- 185/115)

10 Toes to Bar (L1- Knees AHAP; L2- K2E; L3- T2B)

15 Box Jumps (L1- 24/20; L2/L3- 30/24)

 

Score: Weight / Rounds + Reps

Pressi splitistä 3x5

Raakatyöntö + työntö (telineet/pukit)

1+1@70% x 2
1+1@75% x 2
1+1@80% x 3

VAPU 4x3@80%

Askelkyykky
lisäpainolankku

5 @60%
3 sets of 5 @70%

Tall clean, five sets of threes.

For Time:
100 Squats
50 Hollow Rocks
25m Lateral Handstand Walk
10 Ring Dips
5 PEP

150 min

1.JG 26.3/28.3.2018
A. 3 rounds:
- 15 scap pull ups
- 15 scap push ups
- 45 s. floor planche lean w/ext.rot.

B. 5 rounds:
- 10 kip swings on the bar
- 5 ring swings
- 3-10 horizontal box assisted strict MU / 3, 5
> strict MU 4 x 1, negatives 5 x 1

2.Weightlifting from ATP PS 26.3.2018
A. 8-10 set: 2- Position Hang Snatch: Below the knee, Above the knee
Lift every 60-90 sec. Add loading after 3 sets. Start with 70-75% of 1RM.
40 40 40 43 43 43 46 46 48 48

3.Strength
A. Alternate
Back Squat 6-5-4-3-2, AHAFA
65 70 73 kg
Push Press 6-5-4-3-2, AHAFA
38 40 42
Rest as needed > reiteen sattui, jätin kesken

4.Accessory
A. 2 sets:
1) 10-20 GHD Hip Extension / 15 15 reps
2) 5-15 Strict HSPU (deficit) / abmat + 10 kg plate 8 10 reps
3) 12 reverse hyper 10 kg
4) 10 single leg KB DL only left 20 kg

5 rounds of triplet:
Landmine rotations 5 each arm
Swiss Ball Fly for chest x 10
Alternating T2B then K2E for 10 reps

75 min

1.Aerobic work, 5 x 10 min
Crosstrainer, bike, ski erg, crosstrainer, ski erg

2.JG mobility for 25 min