AM: 40 min
60 s. run/60 s. walk
5.5 km, 7.18 min/km
HR 120/151

PM: 130 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25

2.WL
A. EMOM10
1 Snatch + 1 Snatch below the knee
%
1-4 minutes: 65-70 %
6-7 minutes: 70-75 %
8-10 minutes: 75-80 %
- 36 39 42 kg

3.Strength
A. 3 sets of:
8+8 Reverse front rack lunges
- New set every 3 minutes
- 45 kg

B. EMOM9
1. 20+20 s. side plank hold
2. 20+20 s. One leg hip thrust - 8 reps, 5 kg DB
3. 8 strict toes to bar

Rest day

For time
15 box over burbee 120cm
10m Back rack lunges @50kg
10 box over burbee 120cm
10m Front rack lunges @50kg
5 box over burbee 120cm
10m Over head lunges @50kg

Rest 5min

21-15-9
Thruster @45kg
C2B

TC.32min

A,
3 rounds for time of:
30/25 Row Calories
30 Kettlebell Swings USA@32/24kg
30 Burpees

Goal: sub 24 mins

B,
For quality:
3x6 Eccentric Calf Raises
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Single Leg Hip Extensions
3x8 Eccentric Banded Lat Pull Downs
3x6 Eccentric Behind-the-Neck Tricep Extensions, pick load

Calves/Hammies

Eccentric Calf Raises- 5 secs lowering, regular up
Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular up
Eccentric Banded Lat Pull Downs- regular pull, 6 secs return
Eccentric Behind-the-Neck Tricep Tricep Extensions- 6 secs lowering, regular up

3 rounds
20s ON 1min OFF
1) Parallette L-sit
2) Supine Hold in GHD

135 min
Warm up for 20 min

1.BMU
- BMU 10x2

2.Clean & Jerk complex
A. 4 x every 90 s.
3 TNG clean
x 70-75 %
- 50 50 52.5 52.5 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 65-70 %
- 42.5 45 45 45 kg

3.Metcon
4 rounds for time:
7 Deadlift 50 kg - 35 kg
7 Hang power clean
7 Front squat
1000 m Bike erg
Time: 12.57

4.Core
3 rounds of 30 s. work, 30 s. rest:
1. V-ups
2. Side plank hold, R
3. Side plank hold, L

AM: 30 min
90 s. run/60 s. walk
4.25 km, 7.10 min/km
HR 123/160

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20 (singles)

2.Back squat
5x75 % - 67.5
4x80 % - 70
4x85 % - 72.5
3x87-90 % - 75
5x70 % - 62.5
New set every 2 min

3.Supersets
- Not done

4.Metcon
3x5 min on, 3 min off:
10 Chest to bar > 10 pull ups
20 OHS 30 kg barbell > 25 kg
30 cal Row
40 DU
Reps: 102 + 103 + 101 = 3 rounds + 6 pull ups

3 rounds
8 back squats BW
8 box jumps 75cm/60cm
8 strict pull ups
8 strict ring dips

For every year until Kenna is 6 years old, add 1 rep to every movement.
From there on Kenna will make the movements harder.

2020.10.27.
A: Snatch triples 3x3 @75% of snatch
B: Clean doubles + Power jerk 3x3 @80% of clean
C: 10’Emom: Snatch pull 50-60-70-80-90-100% + 4x3 @110% of snatch

A,
3 Squat Cleans@102/70kg

Every 1 min for 5 mins.

Touch and go reps.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy single within 5 sets.

C,
10 rounds for time of:
3 Ring Muscle-ups
5 Toes-to-rings
30 Double Unders

Goal: sub 15 mins

D,
Each for distance:
Assault Bike: 3x 5 mins

Rest 3 mins between efforts.

E,
For quality:
Dead Hang, 3 mins

Every time you break complete:
2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)