Warm up:
3 Rounds of
Rope swing complex:
-alternating single arm, 10 reps each arm
-double whip, 10 reps
-double arms cirlces inward, 10 reps
-double arms circles outwards, 10 reps
Mat Jumps x 10

Strength:
Lunges 3x10 @ 95, 115, 115

Daily WOD:
5 Rounds w/ 40 lb dumbell
Dumbell single arm snatch, right side x 10 reps
Single arm waiter walk, right side x 20 yds
Dumbell single arm snatch, left side x 10 reps
Single arm waiter walk, left side x 20 yds
rest-do with a partner

3 x 5 bench press = 90 lbs (5, 5, 4)

then…

AMRAP 10:
8 plyo push-ups (with 45lbs plate)
8 knees to elbows
50 double-unders

Score: 3 rounds + 8 plyo push-ups

rest 2 minutes

AMRAP 4:
8 push-ups
8 pull-ups - used black band
8 jumping squats

Score: 2 rounds

A.In six sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you’ll come back to this.

50kg, 75kg, 85kg, 100kg, 104kg, 107kg

B.In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups

20, 25, 30, 35, 40, 42.5 (F)

C.Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

5 x 91kg

D.Five sets for max reps of:
Strict Handstand Push-Ups x Max reps @ 1010
(if you break tempo, you terminate the set – no resting at either the top or bottom)
Rest exactly 60 seconds

0

A.Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes

0:21, 0:18

B.Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

0...ugh, goose egg

C.“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Row: 70
Pull Ups: 43
BS: 42 (unbroken)!!!
STO: 13
Total: 168

Compare to 1/27/12:
Row: 70
Pull Ups: 43
BS: 40
STO: 15
Total: 168

Compare to 11/22/11:
Row: 61
Pull Ups: 45
BS: 32
STO: 13
Total: 151

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65) used 75 lb
30 pull ups
30 burpees

105 min
Warm up

A. not done, instead 3 sets of:
SHSPU x 3-4 reps
4x15kg 4x10kg 3x5kg PR :)

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
32.5 35 35 35 35 / 35 37.5 37.5 37.5 37.5 / 37.5 40

Own additional:
Seated strict shoulder press x 4-5 reps

C. Not done, instead
EMOM for 28 min (7 sets):
1. min 5 HSPU 5kg plates
2. min 150 m run
3. min 200 m row
4. min rest
143/162

90 min
Warm up

HSP week 1 day 2
Back squat 10x50 8x52.5 8x57.5 8x60
Front squat 5x45 5x47.5 5x52.5 5x52.5

C.
Every 5 minutes, for 25 minutes (5 sets): > 6 min, for 24 min (4 sets)
Row 500 Meters
10 Thrusters (115/75 lbs) > 25 kg
10 Chest-to-Bar Pull-Ups
Results: 4.17, 4.30, 4.38, 4.36
166/186

90 min
Warm up

3 sets of: SHSPU x 3-4 reps
5x10 kg 4x5 kg 2x5 kg

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

C. EMOM (own) for 30 min (6 sets):
1. min 5 HSPU abmat + 5 DB pushpress 30 lbs
2. min 5 T2B + 20 DU
3. min
4. min 300 m run
5. min rest
163/180

45 min
Warm up
A. HSP Week 2, day 1
Back squat 10x50 8x52.5 6x57.5 6x60 6x65
Front squat 5x45 5x52.5 5x55 5x55
B. Takareisikone 8x12.5 8x15 8x15

90 min
Telinevoimistelukurssi, 7. kerta
"Aggressiivinen alkulämmittely"
Venyttelyt
Keskivartalon voima ja hallinta, päälläseisonta
Permantoakrobatia
Voltti taaksepäin: osaharjoitteet ja avustettu voltti monttuun

90 min
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents > 1-2
Handstand Walk x 10-15 meters > 6 HSPU 10 kg plates, PR! :)
Toes to Bar x 10-12 reps
Box jump x 8 reps

Own additional: 4 sets of:
Bench press x 5-6 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs) > 40 kg
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 1.31, 1.35, 2.06, 2.27, 2.27
Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs) > 25 kg
Rest 60 seconds
Results: 1.51, 1.54, 1.51, 1.49, 1.47
Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs) > 5 ring dips
10 Pull-Ups (tore hand)
20 Double-Unders
Result: 2+3 = 73 reps
Total time 42.30
162/189