Wendler week 1

Total 75min
A. WU: tabata sit ups & DU, 20 sec work, 10 sec rest, 8 rounds
mobility

B. Skill work
KPU practice for 20min
HSPU practice for 15min

C. Metcon: 3x500m, 2min rest in between
1. 500m 1.53.5 avg HR/max HR 176/184
2. 500m 1.53.8 179/189
3. 500m 1.53.0 184/192

D. Post WO 1000m row
Weighted sit ups with leg support 3x8x15kg
Shoulder rehab with KB 3x2x6kgx12

Total 105min
A. WU: 3 rounds for quality: 300m row 10 KBS, 10 wall ball
B. Skill work: 10min of rope climb technique

C. Olympic EMOM for 15min 3 clean & jerk
1. 22.5kg, 2. 25kg, 3. 27.kg, 4. 27.5kg,5. 30kg, 6. 30kg, 7. 30kg, 8. 32.5kg, 9. 32.5kg, 10. 32.5kg 11. 32.5kg 12. 35kg 13. 35kg 14. 35kg 15. 35kg

D. Strength
Push press, Wendler week 1
Clean pulls 4x3
47.5kg, 55kg, 60kg, 65kg

E. Metcon, for time, with 50% of 1 RM clean & jerk: 22.5kg
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
Result: 12.37, avg/max HR 176/190

F. Post WO 3x10 reverse hypers
1000m row

Five rounds:
1000m run
1 legless ropeclimb
5+5 KB snatches

Buyout: 100 pushups

Total 75min
A. WU: run for 10min, mobility
50 abs, 50 backs, 15+15 leg raises
B. Hurdle walks 4x5 hurdles
Hurdle jumps
2x5 hurdles 68cm
1x5 hurdles 68, 68, 68, 76, 76
2x5 hurdles 76cm
Koordit: polvennostojuoksu, pakarajuoksu, saksijuoksu, kuopaisujuoksu
C. Speed
60m sprints 5x60m +
150m 23.8 sec
D. Cool down

Clean and Jerk
2x(3+3)x60%, 2x(3+3)x70%, 2x(2+1)x85%

Total 105min
A. WU: 3 rounds: 5 high box jumps (box+25, 25+10, 25+10), 5 ball throw, 2-5 HSPU
B. Olympics
10min to establish 1RM snatch: 27.5kg
10min to establish 1RM clean: 50kg

C. Strength: strict pull-ups

D. Skill work: KPU practice for 15min

E. Metcon, for time
50 thruster 20kg, 30 KBS 20kg, 30 burpee
Result: 9.53, avg/max HR 177/187

F. Post WO
5min walk/run/row

Total 105min
A. WU: 700m row, 3 rounds: 20 abs, 20 backs, mobility

B. Olympics
Tempauksen taitoharjoitteet 10-15min
EMOM for 10min
2 x high hang squat snatch
1. 15kg 2. 20kg 3. 20kg 4. 20kg 5. 22.5kg 6. 22.5kg 7. 22.5kg 8. 25kg 9. 25kg 10. 25kg

C. Strength, HBBS Wendler week 2
Narrow bench, Wendler week 2
Regular dips

D. Metcon 2000m row
8.30.3. avg. 2.07.6
avg/max HR 172/187

E. Post WO 3x10x15kg weighted sit ups with ls
500m row

For time:

Row 1500 m

Three rounds:

Front squat 35 reps @ 60 kg
Pull up 30 reps
Burpee 25 reps

Row 1500 m

30 strict pull-ups
50 push-ups
50 squats
50 sit-ups
25 dips
30 reps in squat machine 50kg
15 climb excersise
30 l-sit
25 KB Swings 24kg