Pqinonnostotunti
C&J 5x2 40/50/60/70/80%

Chin ups/pull ups in v-grip 5x7reps, rest 1min

Consept bikeerg
50km in time

135 min
WU for 10 min
Skill: BMU practice for 40 min
BMU x 11 reps

1.Strength

A. Rotate through
A1. Deadlift, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA

A2. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 1 minute before A3
4 x 16 x 50 kg

A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 1 minute before A1
35 40 40 45 lbs

2.SPP (Skill)

A. Challenge of the week: NOT DONE

B. 3 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs) > 20 kg
7 bar muscle ups > 3 BMU w/ red band
Results: 4.02, 3.47, 3.52

C. 3 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs) > 30 kg
9 chest to bar pull ups
Results: 1.35, 1.37, 1.57

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

4x
3min Run (easy 8km/h)
30sec Rest
2min Run (moderate 10-11km/h)
30sec Rest
1min Run (hard >12km/h)
2min Rest
Score the distance

Maasta, polven alta, polven päältä ja viimeseen raakatyöntö.

• For Time of:
One-Arm DB Squat Snatch Dx (22.5Kg) 15 reps
One-Arm DB Squat Snatch Sx (22.5Kg) 15 reps
Double DB Overhead Walking Lunges (2X22.5Kg) 35 reps
One-Arm DB Squat Snatch Dx (22.5Kg) 12 reps
One-Arm DB Squat Snatch Sx (22.5Kg) 12 reps
Double DB Overhead Walking Lunges (2X22.5Kg) 25 reps
One-Arm DB Squat Snatch Dx (22.5Kg) 9 reps
One-Arm DB Squat Snatch Sx (22.5Kg) 9 reps
Double DB Overhead Walking Lunges (2X22.5Kg) 15 reps

135 min
WU for 10 min
Skill: BMU practice for 25 min
BMU x 3 reps

1.Strength

A. Rotate through (aim to beat your results from last week on all the sets to progress.)
A1. Back squat, rest 2 minutes before A2
1 x 7 @ 72.5-80%
1 x 5 @ 77.5-85%
1 x 3 @ 80-87.5%
1 x 8 @ AHAFA

A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
27.5 30 30 30 kg

A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1
7.5 10 10 10 kg

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 2 rounds: 1min on : 1min off
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 1 min pieces at
A4. Two practice starts, 10 strokes each, rest 45-60 secs between efforts.
A5. One final burst of 10 strokes at the rate and power you’ll do your 1 min pieces at.

CONDITIONING

A. Rowing intervals
A1. 5 x 1:00 at race rate / 2:00 rest*
Calories: 22, 21, 22, 21, 21

REST AS NEEDED (10-15mins) before A2

A2. 4 x 0:20 at race rate / 0:00 rest*
Avg cal/HR 1304
Avg/500m 1.46.2

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

5-4-3-2-1 reps:
• Hang Power Cleans
Rest 1-2 min between sets. Recommended weights: 60%-65%-70%-75%-80% of 1RM.

120 min
WU for 10 min
Skill: MU practice for 40 min
Muscle up x 7 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Power clean > split jerk – 7 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
40 42.5 45 45 45 45 47.5

B. Clean & jerk - 35 45 45

C. Hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 85 – 95%1RM range

2.Conditioning - NOT DONE