EMOM 16'

16/12 Calories Row
12 Pull Ups
10 Burpees
30" Hollow Rock Hold

do 5 sets of 3 reps
after each set do 10 glute bridge w/ KB 24/16kg

6 rounds
5 clean&jerk
10 pull ups
20 push ups
40cal row

3 5-minute rounds for max reps at each station:

• From 0:00-2:00, run 400 meters then double-unders
• From 2:00-3:00, 35-lb. dumbbell push jerks
• From 3:00-4:00, pull-ups
• From 4:00-5:00, 35-lb. dumbbell hang squat cleans

120 min

Warm up for 10 min

A. HSP week 11, day 1
Back squat 5x50 5x57.5 3x65 2x75 1x77.5 1x85 87.5 ei
Front squat not done

B. Olympics / Jyrkin tunti
1. Drop snatch / tankojumppa
2. Te-veto nivuselta x 2-3 + tempaus riipusta
3. Te sj
4. Mahatempaus
5. Tempaus maasta
6. Rv + työntö yhdistelmät, kuusi erilaista, paino 37.5 kg

C. Back squat
5x40 5x50 5x60 5x70 5x70

D. Stopper back squat
3x40 2x50 2x60 1x70 2x1x75

E. Hypyt nonstop kolmen boksin yli permannolla
20", 24", 30"

90 min

WU for 10 min: assault bike, HSPU, strict T2B - 7 HSPU rxd! :)

A. Skillwork: HSW practice for 15 min
MU practice for 10 min

B.1. Shoulder press 1 RM
B.2. 5 x 1 rep @ 90 % of 1 RM

CF Jkl WOD lauantai 19.12.2015

C.1. Push press 3x10 reps
C. 2. 15 reps of russian twists after each set 10 kg

D. 6 min AMRAP of:
1,2,3,4,5... reps
Ring dips
Burpees

Result: 6+1 = 43 reps

E. 3 sets of:
Evil wheels x 10 reps
Strict seated DB press 8x20 8x20 10x15 lbs
Ring push up x 6 reps

90 min

Warm up for 15 min

Workout of the Day
OFF-SEASON PROGRAM begins

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
60 65 70 72.5 77.5 PR! :)

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes
27.5 30 32.5 35 37.5 :)

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

E. Skillwork: MU practice for 5 min
False grip 3x15 sec
Baby MU 2x5

90 min

WU for 10 min
Skillwork: HSW practice for 10 min

A. not done

B.
Pause Jerk
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60% 37.5
*Set 2 – 2 reps @ 70% 45
*Set 3 – 2 reps @ 80% 50
*Sets 4-8 – 1 rep @ 90+% 55 55 55 57.5 57.5 x
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Handstand Push-Ups > abmat + 15 kg plate
9 Burpees > 6
12 Stationary Dips > 6
Result: 2 rounds + 4 reps = 40 reps

105 min
WU for 15 min
A. not done

B.
Five sets of:
Hang Clean + Clean
Rest as needed
45 50 55 57.5 57.5

C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed
65 65 65

D.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings (32/24 kg) > 20 reps
20 Chest-to-Bar Pull-Ups
Results: 6.17, 8.10, 8.10 = 22.37

E. Skillwork:
MU practice for 15 min:
False grip, hanging, turning at rings

2x30 sec ntw HS hold
2x30 sec hollow hold

105 min

WU for 15 min

Skillwork: HSW practice for 15 min
HS hold ntw 2x30 sec, hollow hold 2x30 sec

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep

*Sets 1-3 – 55-65% 25 27.5 30
*Sets 4-6 – 65-75% 32.5 35 35
*Sets 7-10 – 75-85% 37.5 40 42.5 45 47.5 x
Keep the focus on good speed, footwork and perfect mechanics.

B.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk

*Sets 1-3 – 55-65% 35 37.5 40
*Sets 4-6 – 65-75% 42.5 45 47.5
*Sets 7-10 – 75-85% 47.5 50 52.5 55

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. Not done, instead:
MU practice for 15 min
False grip, hanging at rings, turning at rings