Invisible Fran
21-15-5
Squat
Push-Up
1:22

50m Sled Drag (90#)
50m Backwards Sled Drag
21 Burpees
50m Sled Drag
50m Backwards Sled Drag
15 Burpees
50m Sled Drag
50m Backwards Sled Drag
9 Burpees
6:34

Squat: 45x5, 135x5, 185x5, 210x3, 230x1
Work: 245x5x3
Bench: 45x5, 135x5, 185x5, 225x1
Work: 235x5x3
Deadlift: 135x5, 185x3, 225x3, 255x1
Work: 275x5x1

Wonky 2nd rep on my first squat work set. I had to regroup but got through.
Bench is getting heavy. 3 more exposures, it's gonna be close.
Deadlift: Grip was slipping. Start flipping the grip at 275.

Hs walk / MU

100 min

1.Weightlifting
A. E2MOM20: hang power snatch + power snatch
30 32.5 35 37.5 40 / 42.5 45 47.5x 47.5 47.5xx

2.Conditioning
A. 10 rounds of 2 min on : 1 min off
200 m row
8 CTB - 5 x 8 + 5 x 6
Max reps wall ball @ 20 lbs
Reps: 10 10 9 9 7 11 11 10 11 12

3.Accessory
A. Bicep curls YGIG
10 - 1 - 10 reps @ 10 kg barbell
Don't drop the barbell between sets

4.Cool down
10 min easy bike erg

a) DL deload: 3x5@170#, 2x7@255#
b) BP deload: 3x5@75#, 5x3@115#, 2x5@115#
c) 4 rounds for time:
400 m run
25 push ups
= 13:50 (2:38, 6:30, 9:42, 13:50)
d) HSPU work & MU progression work

5 Rounds for time

• 10 Wallballs
• 10 Walking lunges, w. 2x22.5kg dumbbells in rack
• 10 Burpee w. dumbbells (only stand up, not jumping)

Timecap 10 minutes

Total workouts of the week 14 hours, x 8

Metcon: ke, la
Aer: ti, to, 40 + 50 min = 90 min
Squat: 1840 kg
Rehab: ma, pe

Gymnastics:
C2B 70
Pull up 15
T2B 35
HSPU 40

MU ma, pe 34 :)
BMU ke 12
BFLY la
HSW ti, la

Sleep 6/7, avg. 22.30 :)

1RM OHS (95)

5 x 3 power clean to overhead (60,70,75,80(f),75)

6min AMRAP
3 power clean (70)
6 pushup hand release
9 squat
8 rounds + 1 clean

1 rep max

120 min
Skills-kartoitus Laurin kanssa

1.Lantion toiminnan testausta, neutraaliasennon hahmotus

2.Weightlifting
A. Squat / power clean
6 - 8 x 5 x 30 kg
B. Squat / power snatch
6 - 8 x 4 - 5 x 30 kg

2.Strength
A. Back squat
8x40 8x50 8x60 8x65 3x6x70