Searching for 1rm

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders or 125 Singles

5 rounds for time:
Legion Run
30x Hand Release Push-up
30x KB swing (24kg/16kg) (Russian swings, focus on hip snap)
30x situps

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Strict Chin-Ups

Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

TimeCap 15

For time:
50 box jumps
50 jumping pull-ups
50 kb swings (35#)
50 walking lunges
50 KTE
50 push press (45#)
50 back extensions
50 wall ball shots
50 burpees
50 double unders

A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 2 delad sets @90%
C: Superset x3
C1: Shoulder press x8
C2: DB row x8-12/arm
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Shoulder Press: 5-5-3-3-1-1 75#, 95#, 115#
rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

95#

Really wanted to do this one in under 10 mins. Knew my deadlift and hang power clean was fine, and that the weakest part was the push press.

150 min

1.Skill
A. HSW practice for 15 min
B. RMU practice for 35 min
- Progressions
- MU x 1 rep + attempts

2.JG SC 16.3.2018
A. 3 rounds:
30 sec. straight arm plank
30 sec. straight arm unilateral plank, lift left hand + right foot
30 sec. straight arm unilateral plank, lift right hand + left foot
30 sec. side plank / side

3.Weightlifting from ATP PS 16.3.2018
A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

4.Conditioning from ATP E 16.3.2018
A. 10 rounds of: 1 min on, 30 sec off (total time 30 min):
A1. Row 7 cal + 10 box jump
A2. 8 thruster @ 30 kg + 8 C2B > 25 kg

Result 1: 10 rounds
Result 2: 8 rounds + 10 reps
173/185

Lepoja