Total 90min
A. WU: 150 DU, 2x20 KB snatch 8kg, mobility
B. Skill work: 20min kipping pull-up practice
C. Strength
Narrow bench Wendler week 5
Liike ensimmäistä kertaa jalat penkillä
D. Metcon, for time:
10-9-8-7-6-5-4-3-2-1
strict pull-ups
4x15m shuttle run
Result: 15.20
Average HR 174, max 192
E. Post workout
500m row
Shoulder rehab

Total 80min
A. WU & skill work
500m row, 150 DU, 3 rounds:
5 high box jumps
5 wall ball
2-5 HSPU
B. Skill practice
Handstand/handstand walking
C. Metcon, 3 rounds for quality
20 DU
20 KB snatch 12kg
10 T2B
150m run
D. Post workout
500m row
3x15 back raises in GHD
3x15 GHD situps
Shoulder rehab with 4kg KB & rubber band

Warmup
400m run
10x crab walk
10x monster walk
10x hip hinge
10x external shoulder rotation
10x internal shoulder rotation
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts

Conditioning: Power
5 Rounds for Time
-10x Alt. Overhead hammer strikes
-10x Transverse hammer strikes (5/side)
-10x Transverse banded twists per side
-10x Mjolnir snatches (5/side)
-10x supine ring rows
-10x transverse banded twists per side
-10x pushups
-10x transverse sandbag lunges

Finisher
-2:30 max effor Mjolnir complex
-5x hand to hand lunge swings
-5x 360 swings to squat each direction
-5x side lunge transverse swings each side
-5x hand to hand hinge swing
-Rest :30
-2:30 heavy bag striking

Core
3 rounds
-20x sit-ups
-20x rev hypers
-10x hammer 360 swings each direction
-20x 2ct flutter kicks
-20x back extensions

Recovery
-1:00 lacrosse ball on any tight spots
-2:00 thoracic foam roller
-:30 each side pigeon pose

AMRAP 20 Minutes
-400 M Run
-Max Pull-ups

Max pull-ups while still hanging from the bar. As soon as you drop from the pull-up bar, you must complete another 400 M run before doing more pull-ups.

Score equals the combined number of pull-ups completed. I am not a quick runner, so doing as many reps as possible while on the bar is the best strategy for me.

SKILL
Pistol squat progression:
• shrimp squats
• ring support pistols
• elevated heel
HSPU
• press up
• pike press up

WOD

5rnds

Beginner
HS hold (15-20 secs)
Pistol progression (5 reps left leg)
Pike press ups (5-10 reps)
Pistol progression (5 reps right leg)
HS hold (15-20 secs)

Intermediate
HS hold (20-30 secs)
Pistol progression (5 reps left leg)
Strict HSPU (5-10 reps)
Pistol progression (5 reps right leg)
HS hold (20-30 secs)

7 rounds
15 sit up
15 back extension
15 air squat
15 burpee

Handstand Walk Practice
Spend 10:00 on Technique and Positioning

E2M for 16min
Power clean x3
Build up to heavy
+
10min amrap
3-6-9-12...
Burpee box jump
CTB

Posted on July 30, 2014

7.31.14 Thursday
Event Date: July 31, 2014

Warm Up

10 PT

10 GM

Mobility

1min. Wrist Mobility

1min. O.H. Shoulder Distract L/R

1min. Super Frog 45# L/R

1min. Barbell Quad Mash L/R

1min. Single Leg Flexion L/R

Skill

Review

Row More Effecently (10min.)

Practice Hand Stand Holds (10min.)

Partner WOD

2000m Row 100% (alternate every 250m)

Partner waiting cleans 2KB and holds in the clean position

54/44/35# you choose the weight.

Cash Out

50 HRPU’s

50 Sit Ups

50 Hollow Rocks

Competitors Olympic Weighlfiting

Snatch (High Blocks)

4x1 @85% of 1RM

Linear progression:

                             Target 5kg increase if work sets are above 100kg

                             Target 2.5kg increase if work sets are below 100kg

Clean

5x1 @80% of 1Rm

Linear progression:

                             Target 5kg increase if work sets are above 110kg

                             Target 2.5kg increase if work sets are below 110kg

Deadlift 3x8-12.