Overhead squat

Partner wod (You go, I go)

3 rounds
30 medball cleans@9/6 kg
30 pull ups
400m medball run

rest 3 mins

3 rounds
30 wall balls
30 hand release push ups
400m medball run

Time cap: 35 mins

Tempo Back squat 5x5 reps (slow down, stop, fast up)

6 x 5 min sets

• Run 400m
• Rest of the Time Easy Erg
• 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

2-3sets:

10-20 banded pull apart
10 DB cyclist squat

We will be retesting in 2 weeks so this week try and push the numbers and %’s

BTN press in split (heavier than day 1 last week)
4 reps
3 reps
2 reps
1 rep

Power clean & squat clean - 1+1 rep scheme
1 set @ 70% of max clean
1 set @ 75%
1 set @ 80%
1 set @ 85%
1 set @ 90%

Push press
3 x 3 @ 85% of max push press

Front squat - 3 second pause in the bottom
4 x 2 @ 75-85% of max front squat (go off fee after the heavy cleans)

Optional accessories
3 rounds for quality
15 Ab roll outs
10-12 Laying windsheild wipers
50ft Suitcase carry each arm

• Swim for 25 minutes.
• Every 5 minutes, stop and perform 20 push-ups.

** 4 Rounds of intervals**

A1. 4-minute AMRAP

Row 500m
+
AMRAP in the remaining time of:
8 Power clean and jerks @ 42.5/30kg (95/65lbs)
8 Pull-ups
8 Bar-facing burpees

Rest 2-minutes before A2

A2. 2-minute AMRAP

400m Bike
+
AMRAP in the remaining time of:
6 Overhead squats @ 42.5/30kg (95/65lbs)
6 Toes-to-bars

Rest 2-minutes before A1

Flow. 4 Rounds of A1 + A2 ( = 1 round is both A1 and A2)

The intervals today are split into sets of 4 and 2-minute pieces. Both intervals have a Ergo buy-in to start. Your goal with the buy-in is to push to a hard pace, that would not be a sustainable pace for doing the entire interval, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. Aim for unbroken sets on the barbell and gymnastics, but break into smart sets as needed to sustain your pace.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

10min of
10 cal ski erg
5 light seal row
10 barbell RDL
3 box jumps

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Deadstop Deadlift
6x2 @85%
- full stop and re set after every rep
- calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71,25kg for the 5x3
95x0.60=57kg for the 10 reps