Thursday morning Banded Bench Press WOD:

Bench Press w/ Tangerine Bands Double Wrapped:
45 LBs
12 rounds, 2 reps per round

Extra Work:
50 GDH Sit Ups
25 Reverse Hypers: Warm Ups (no weight)
75 Reverse Hypers: Heavy (120 LBs)
50 Shoulder Press with Red Bands
3 minutes of Flutter Kicks
3x 20 Dumbbell Triceps Extension (20 LBs per DB)
3x 10 Bambo Bar Press (72 LBs of Kettle Bells hanging from bar)

Strenght couplet
5rounds:
8reps strict knees to elbow
8reps v-handle bend over row
Rest 2min

Metcon finisher:
4rounds:
10reps kb swing 36kg
8reps ring push ups
25reps squat jumps

In 15min, build to days heavy:
4 Snatch Grip Push Jerk

Burpees yesterday was a bad idea....

For Time: 21-15-9
-HSPU
-Ring Dip
-Push Up

Rest day, total workouts of the week 17 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 50 + 35 = 85 min
Squat: 3130 kg
BB: ke, la

Gymnastics:
CTB - 20
Pull up -
TTB - 50
HSPU - 70

MU - ma, ke, pe 33
BMU - ke, la 33
Bfly - 130
Bfly CTB - ti
HSW - 44 m.

Sleep 1/7
Avg. t. asleep 7 h 30 min
Avg. tt. bed 22:25
EA 42 kcal/FFM

Max rounds in 10 minutes
Switch arms between rounds
1x KB clean
2x KB Thruster
1x KB windmill

Backsquat 17 RM

40 + 165 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 20 min
- 10 x 1
B. Bfly pull up practice for 5 min
- 6 5 5 10

Hard routine
1.Warm up for 20 min

2.Strength
A. Back squat 5 x 4

B. 4 rounds:
4 negative pull ups - 8 sec. down
4 strict negative HSPU - 4 sec down, 24" box
Rest 90 s. btw. sets

3.Conditioning
A. EMOM30
1) 10 cal row
2) 6 burpee over DBs + 30 DU > 20 DU
3) 6 burpee over DBs + 8 DB thrusters @ 35 lbs > 6 @ 30 lbs

4.Accessory
A. 4 x 10 barbell row - 35 30 25 20 kg

B. 4 x 10 side lateral raises - 10 lbs 2.5 2 1.5 kg

C. EMOM7: abs

D. 3 x 8 bicep curl with barbell

E. Bicep curl with DBs - 6 x 25 8 x 20 12 x 15 lbs

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
10x20m Sprinting Drill + 20m Strides (walking skipsx2, high kneesx2, B-skipx2, straight-leg boundsx2, skipsx2)
5x20m Pole Vault Sprinting Drills (walking skipsx1, high kneesx2, straight-leg boundsx2)
Lots of Pole Vault Takeoffs (6-step, no bend)
High Jump Scissor Jump (1.20m, 1.30m, 1.35m, 1.40m)
Some Gymnastics (1 Legless Rope Climb, Max Handstand Hold)
Static Stretching (Cooldown)

Lämmittely ja mobility

Harjoitellaan painonnostoa

Metcon 10min "mini cindy"
5 leukaa
10 punnerrusta
15 kyykkyä

Loppuvenyttelyt