Superkids

Tempo soutu + pistooli intervalli

8 kierrosta

20 sec tempo soutu, 1 sek veto, 1 sek pito, 5 sek palautus
20 sec lepo
20 sec pistooli, skaalaus
20 sec lepo

Intervallit jatkuvat niin kauan kunnes 300 m on soudettu.

Ninjat

Tempo soutu + pistooli tabata

8 kierrosta

20 sec tempo soutu, 1 sek veto, 1 sek pito, 7 sek palautus
10 sec lepo
20 sec pistooli, skaalaus
10 sec lepo

Intervallit jatkuvat niin kauan kunnes 600 m on soudettu.

Tulos: pistoolikyykyt

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

10 rounds for time

10 thrusters
10 pullups
100 metres sprint

rest 1 min between each rounds

Aikaa vastaan

5 x köysikiipeily
20 x käsipainotempaus
50 x DU

4 x köysikiipeily
25 x käsipainotempaus
40 x DU

3 x köysikiipeily
30 x käsipainotempaus
30 DU

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

25 wall balls (20)
25 squats
25 hand release push ups
25 double unders
25 kettle bell swings (50)
25 double unders
25 hand release push ups
25 squats
25 wall balls (20)

• 8:14

Also did 5 x 1 strict muscle up + 2 ring dips, 1m rest between
Also did 12-9-6-3 SDHP 115 - 1m rest between

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps