Clean singels (start @60% and go up to 90%)
Every :30sec for 5 reps
Every :45sec for 5 reps
Every :60sec for 5 reps

Eilinen/Lepo

135 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. Snatch (singles), build load up progressively, start @ 60% build up to 90% > not done

B1. CFG Games Regionals 2016 #1, Snatch pyramid
For time:
10 squat snatches (185/135 lb.), by 2:00 > 27.5 / 25
8 squat snatches (205/145 lb.), by 4:00 > 32.5 / 27.5
6 squat snatches (225/155 lb.), by 6:00 > 37.5 / 32.5
4 squat snatches (245/165 lb.), by 8:00 > 42.5 / 37.5
2 squat snatches (265/175 lb.), by 11:00 > 47.5 / 42.5

REST 10 MINUTES, THEN

B2. Repeat the ladder, starting @ 20/10lbs lighter than on B1, BEAT your B1 time!
Results: 10.50, 8.58

2.Strength
A. Front squat > not done
Skill: MU practice for 60 min
Progressions
Muscle up x 13 reps :)

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

Aerobic work for 45 min
1 min walk/2 min run
6.59/5.34 min/km
6.75 km 47.00
134/157

16x2min AMRAP
(90sec Hard/30sec Recovery)

7 HSPU
7 Thrusters 60/40kg
7 K2E
7 Deadlifts 110/75kg
7 Bar Facing Burpees
7 KB Swings 32/24kg
7 Pullups
7 Power Cleans & Jerk 60/40kg

120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions
Muscle up x 6 reps

1.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift
1 x 10, rest 2 minutes before A2 / 77,5
1 x 8, rest 2 minutes before A2 / 82,5
1 x 6, rest 2 minutes before A2 / 87,5
A2. Push press – 3 x 2, rest 2 minutes before A1

B. Alternate B1 and B2
B1. Front rack walking lunge > not done
B2. Push press – 3 x 5, rest 2 minutes before B1

2.SPP (Conditioning)
A. 8 rounds for time
4 squat snatches @ 80/57.5kg (175/125lbs) > 35 kg
8 lateral burpees over the bar
16/12 cal assault bike
You must come to the bar fully focused each time, make every lift.
Time cap. 24 minutes
Result: 23.36
178/187

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

30 min mobility work: hip recovery flow

Morning: 30 min
1 min walk / 2 min run
4.4 km
134/154
6.51/5.34 min/km

Morning: 45 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. From blocks (knee) – power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
35 35 35 37,5 40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy set of (2+1) for the day
Note. Performed as 2 cleans THEN 1 jerk. After completing the first clean, drop the bar and immediately reset for the clean & jerk.
25 35 45 50 > vasempaan olkapäähän sattui työnnöt :(

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)
A. Back squat, tempo free
A1. 2 x 6 @ 72.5-77.5%, rest 2 minutes before B1
A2. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B2
A3. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA), tempo free)
B1. 2 x 6, rest 1 minute before C1 2x6x5kg
B2. 2 x 5, rest 1 minute before C2 2x5x5kg
B3. 2 x 4, rest 1 minute before C3 2x4x5kg

C. Strict (deficit) HSPU
C1. 2 x 6, rest 2 minutes before A2 abmat + 10 kg plate x 5 / 15 kg plate x 6
C2. 2 x 5, rest 2 minutes before A3 abmat + 15 kg plate 2 x 5
C3. 2 x 4, rest 2 minutes before A1 abmat + 10 kg plate x 4 / 15 kg plate x 4

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Aerobic work for 35 min
1 min walk, 3 min run
5.2 km 137/159
6.47/5.31 min/km

Iltapäivällä lihashuolto JH 60 min