140 min

Skill: ring MU practice for 40 min
10 MU

1.Weightlifting
B. Clean and jerk – (12 to 15) x (2+1) @ 65+%, go every 75 – 90 seconds. This is 2 cleans THEN 1 jerk (split).
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 60

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 85-90%, rest 2 minutes before A2.
Last set 7 reps
A2. Strict press – 3+ reps @ 85-90%, rest 2 minutes before A1.
3*3*32 8*32 kg

3.SPP (Conditioning)
A. 8 Minute AMRAP
6 Power cleans @ 60/40kg (135/95lbs) > 35 kg
12 Front rack walking lunges @ @ 60/40kg (135/95lbs) > 35 kg
18 Push ups > 8 HSPU abmat
Result: 3 rounds + 3 HSPU

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

AMRAP in 20 min. of:
10 wall balls @ 14#
10 GHD sit-ups
10 Back extensions

AMRAP in 15 minutes:

10 KB swings - 16kg
10 box jumps
10 hang power cleans - 40kg

The HPCs were really tough. Managed 5 rounds plus 10KB swings and 10 box jumps

135 min

Skill: BMU practice for 35 min
10 BMU
Skill: HSW practice for 15 min

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
Last set 7 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The Midwestern” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE)
Done based on HR, 150-175 bpm

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

“Filthy 50”
50 Box jump, (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions/Stiff leg deadlift (95/65)
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

38:10 that was humbling. def should have scaled. Thank you Brian W. for letting me at least finish all the movements. lesson learned.

Morning: 90 min

1.Weightlifting
A. Snatch – 12 x 1 @ 65+%, go every minute
35 37,5 37,5 / 40 40 42,5 / - 42,5 - / - 45 - / - - 47.5

B. Clean and jerk – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
45 45 47,5 / 47,5 50 50 / 50 50 52,5 / 52,5 52, 52,5

Evening: 120 min

Skill: ring MU practice for 45 min
Progressions

2.Strength
A. Alternate sets of A1 and A2 for 5 rounds
A1. Back squat – 2+ reps @ 90-97.5%, rest 2 minutes before A2.
All sets 2 reps
A2. Strict press – 2+ reps @ 90-97.5%, rest 2 minutes before A1.
2*2*27.5 kg 2*2*30 kg

3.SPP (Conditioning) - not done

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Skill:
3 hang cleans, 3 front squats, 3 push jerk - 3x
3 snatch grip deadlifts, 3 hang power snatch, 3 o/h squat - 3x

WOD:
5 rds for time:
10 wall climbers (sub 20 push ups)
10 toes to bar
20 box jumps

These wall climbers are definitely a new movement for me...I did 3 wall climbers each round (only did 4 rounds) and then subbed the rest w/ push ups (14 PUs each round). The movement was tough but I could see it being kinda fun, too! I'd definitely like to work on that!!

Skill 1: 35#-55#-65#
Skill 2: 35#-55#-55#?

Morning: 35 minutes

Nordic walking
118/142

Afternoon: 120 min

1.Skill: HSW practice for 20 min

2.Strength
A. 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2
Last set 10 reps

3.Jonin HSPU-ohjelma, week 1, # 2
A. 3*7 strict HSPU 2 abmat, rest 1 min between sets

B. 3 rounds, rest 2 min between rounds
B1. Strict press w/KB, 8 reps/s
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
7 6 6

4.Conditioning
A. 20 minute AMRAP
400m Run
21 Wall balls @ 9/6kg (20/14lbs) / 21 KB swings @ 24/16kg (53/35lbs), alternating rounds
12 Pull ups
Result: 4 rounds + 6 wall ball
180/190

5.Cool down
A. 10 minutes on AB/row or similar, HR < 140

135 min

1.Weightlifting
A. Snatch pull + slow pull snatch – 12 x (1+1) @ 65+% , go every minute.
35 35 37,5 / 37,5 37,5 40 / 40 42,5 42,5 / 42,5 45 -

2.Strength
A. Sumo deadlift – 4 x 6 @ 72.5-77.5%, rest 3-4 minutes between sets
87,5 87,5 87,5 90 kg
B. Shoulder Press – Build to a 1RM for the day in no more than 15 minutes
35 kg

3.Conditioning
WARM UP
A. Lunge and/or Thoracic Flow
B. Row 4 rounds: 1 min on : 1 min off
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power

Main set
A. 5000 m Row Time Trial

Total time: 21.23.9
500m avg. pace: 2.08.3
1000m lap/split times. 4.14, 4.17, 4.18, 4.17, 4.16
Avg. HR. 185
Max. HR. 192
HRR (HR recovery). 177
HRRD (HRR differential). 192-177 = 15

4.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow

5rounds for quality
50m farmerswalk @64kg
10x good morning @60kg
20x push-ups
15x extraweight sit-ups @55lbs