triplet for time

24-18-12 ghd
12-9-6 chest to bar
50m-50m-50m sandbag run. Time 6.00min

1rep max thruster. 75kg. Time 15.30min

Sqt 3 rounds for time

10 snatches m 34kg
100m sprint ( 4x25m ). Time 4.49

Full running time 20.19

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + snatch – 15 x (1+1) @ 65+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
4x35 3x37.5 3x40 5x42.5

Ilta: 120 min

WU for 10 min
Skill: MU practice for 15 min
Progressions
Strict muscle up 2 x 1 reps
C. 10 minute EMOM – 3 to 6 ring muscle ups > 15 minute EMOM
1 ring muscle up

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range
Note. Drop the barbell between each rep in a set

2.SPP (Skill)

A. Alternate
A1. Overhead squat – 4 x 10 @ 40 – 60%1RM, rest as needed before A2
25 27.5 30 32.5
A2. Chest to bar pull up – 4 x 10 to 20, rest as needed before A1
4 x 10

B. Alternate
B1. Power clean and jerk – 4 x 10 + 10 @ 40 – 60%1RM, rest as needed before B2
25 30 30 30
B2. Pistol – 3 x 10 to 20 per side, rest as needed before B1
2 x 10 per side

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Chin over bar hold – accumulate 15 to 20 seconds > 20 sec
D2. GHD arch hold – accumulate 30 sec hold > hands behind neck
D3. Handstand hold – accumulate 15 to 20 seconds > facing the wall, 20 sec
D4. L-sit hold – accumulate 10 to 15 seconds > parallel bars, 10 sec

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

For time
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball 9kg
Directly in
600m run
60 v up
Directly in
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball

Valakyykky 3x3, 85 % tempauksesta

Viimeisessa sarjassa niin monta toistoa kun menee!

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:
Swim Repeat 1000m, Recover 3:00, until form/pace deteriorates
Bike Repeat 5k, Recover 3:00, until form/pace deteriorates
Run Repeat 1M, Recover 3:00, until form/pace deteriorates
Row Repeat 1600m, Recover 3:00, until form/pace deteriorates

Event Date: August 6, 2014

Warm Up

400m Run

10 PT

10 GM

10 Supermans

10 Wall Squats

10 Goblet Squats 35/25#

Back Squat (sally up sally down)

Tabata

Core 20on/10off

8rounds of each

T2B

Sit Ups

Plank

Crunches

WOD

Deadlift Ladder

500m Row

5x185/125#

250m Row

5x215/155#

250m Row

5x225/165#

250m Row

5x255/195#

250m Row

5x285/225#

500m Row

If Athlete fails at one of the ladder’s they stop there and then

as many unbroken reps as possible, then they move to the Final Row of 500m.

Back squat each set heavy load, last heavy single.

E2M for 16min
Back squat x3 @moderate weight ca 70-75%*
3-5 strict pull ups**
*Last set sub max amrap
**aim for a number you can do unbroken throughout the workout
+
5 rounds
30 sec amrap Ball slam
30 sec rest
30 sec amrap Row for cal
30 sec rest
30 sec amrap Push ups
30 sec rest

4 sets:
8 Seal Row
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets

C.
“Kill Cliff Granite Games Qualifier Week 3”
Complete as many rounds and reps as possible in 17 minutes:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)