Leppeee.

Viikon KK karsinnat alkaaa :))))))

21-15-9

Wall Balls #20
Ring Dips
Burpees

STRENGTH Heavy DL 5-5-5-5-5 ascending weights 5RM PR-120kg DL

WOD
50 Medball Cleans(8kg)
10 Ring dips
40 Medball Cleans(8kg)
8 Ring Dips
30 Medball Cleans(8kg)
6 Ring Dips
20 Medball Cleans(8kg)
4 Ring Dips
10 Medball Cleans(8kg)
2 Ring Dips

Warm-up
8mins

8 medball c;eans
8 sb c&j
Push Jerk (2rm)
Metcon (Time)
16min cap

3 rounds

50 wallballs Rx 20/14
15 bar mu

20 Shoulder to Overhead(45 kg)
40 Burpees

3 RFT (95/65)

12 wall ball shots (20/14)
11 push ups on med ball
10 sit ups
9 pull ups
8 burpees
7 barbell rollout's
6 dead lifts
5 hang cleans
4 front squats
3 push press
2 back squat
1 400m run (it was pouring rain so did 50 DU's each round)

5 rounds

ran around the grass at the park
10 burpee
10 push up
10 mountain climber
10 crunches
10 squat

Got to Georges and just needed to loosen up after being sick
Did this with Ashton
10 rounds
10 push up
20 abs (mixed it up)
10 squat

AM: 60 min
2 Rounds:
10min Ski
10min Bike
10min Row

PM: 140 min
WU 15 min
1.GS
A. Ring MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Hip pop 4 x 1
- MU straight from ground, assisted - 12 x 1
- Total of 12 MU

B. Ring dip positional strength:
3 sets: Tough effort Ring dips (RiR 2-3)
- Rest as needed
- After the last full rep, go down and hold the bottom of dip for max time
- 8 + 8 s. 6 + 8 s. 4 + 8 s.

2.Strength
A. Front squat 5 x 6
- Rest as needed
- Build to heavy, RiR 1-2

3.Accessory
A. 3 sets:
5 Cuban press complexes - 10 kg
10 DB Reverse fly (light) - 10 lbs
- Rest 60-90 s. between sets-

High Hang Squat Clean + Power Jerk + Split jerk RM

in ten minutes.