20 mins
30 sec on 15 sec off

• Bulgarian Split Squats
• Double KB Swings
• hanging leg raises
• Wall balls
• Plank diagonals
• Parallel squat hold
• flexed arm hold

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

1a) 3XME UB Muscle-Ups (if less than 8, complete 8 broken) – rest 2:00

1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00

Conditioning

5X400m Run – Rest 2:00 (see pacing note)

Reverse Hypers:

Nasz wariant - jeśli GHD będzie gotowe możemy pracować na nim - ciężar trudny do mocowania ale można pracować w parach z hantlami (partner podaje hantle) - moja propozycja jest jednak inna:

Russian Hammer - idealne zastępstwo.

5x3x80%, 145kg

5 sets each leg. Go for strict slow reps

Sprint Intervals - on grass- 10 x 100yds - no time - tried to run at 90% - 20 pushups between reps

Metcon - 1200m row, 50 Pushups, 50 Situps, 50 DUBs, 800m row, 40, 40, 40, 400m row, 30, 30, 30, 200m row, 20, 20 ,20

8 Minute AMRAP (135/95#)
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each

Got through 1 power clean on round 7.

Then

100 reps of GHD, T2B or sit-ups (partition as needed)

For time:
3 Rounds of the following, with a 3-minute rest between rounds:

50 x Medicine Ball Squat
40 x Medicine Ball dead-lift
30 x Medicine Ball Clean
20 x Medicine Ball Thruster
10 x Overhead Medicine Ball Squat

4x20 GHD sit-ups

5 sets of 5 Front Squats, doing the same weight for all sets