120 min
WU for 10 min
Skill: HSW practice for 15 min

1.Weightlifting
Warm up
A. Suggested clean and jerk W/U

A. Clean (singles), build load up progressively, start @ 60% build up to 90% as follows
A1. Go every 30 seconds for 5 total reps
A2. Go every 45 seconds for 5 total reps
A3. Go every 60 seconds for 5 total reps
35 37.5 40 42.5 45 / 47.5 50 52.5 55 57.5 / 60 62.5

B1. CFG Games 2016 #6, Squat clean pyramid

For time:
10 squat cleans (245 / 165 lbs), by 2:00 / 45
8 squat cleans (265 / 180 lbs), by 4:00 / 50
6 squat cleans (285 / 195 lbs), by 6:00 / 55
4 squat cleans (305 / 205 lbs), by 8:00 / 62.5
2 squat cleans (325 / 215 lbs), by 11:00 / 67.5

Result: 10.17
168/178

2.Strength
A. Front squat w/pause
A1. Build to a heavy double (2) for the day, rest 3 – 4 minutes between sets
A2. Back off sets – 3 x 3 @ 82.5+% A1, rest 3 minutes between sets. Start @ 82.5% of A1, add load on each set

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

Choose ONE of the following sports

Swim (TUE): 200m TT, 150m TT, 100m TT, 50m TT, 25m TT, Recover 1:1

Bike (TUE): 3M TT, 2M TT, 1M TT, 800m TT, 400m TT, Recover 1:1

Run (TUE): 1M TT, 1200m TT, 800m TT, 400m TT, 200m TT, Recover 1:1

Row (TUE): 1500m TT, 1200m TT, 1000m TT, 750m TT, 500m TT, Recover 1:1

Deadlift 5 x 5

120 min
WU for 15 min

1.Clean and Jerk (35 minutes)
A. Suggested clean and jerk warmup
A. Clean and jerk – build to a 1RM
25 35 45 50 55 60 62.5 (65)
Result: 62.5

REST 5 minutes

B. Clean and jerk – 30 reps @ 70% of A for time > 45 kg
Note. This is a squat clean, NOT power or other variation
Result: 5.53

Make sure to spend at least 15 minutes warming up for this, working on mobility and refining movement mechanics.

2.SPP Test #1

A. Perform one (1) round of following 20 reps within a minute until failure
5 thrusters @ 40/30kg (95/65lbs) > 20 kg
5 burpees
5 power snatches @ 40/30kg (95/65lbs) > 20 kg
5 toes to bars

Adjust barbell weight if necessary to perform a minimum of 5 rounds
Result: 4 (+17)

3.Cool down (15 minutes)
A. Easy row or assault bike for 15 minutes, HR < 140

For REPS

TABATA (8 ROUNDS, 20 seconds on 10 seconds off):
Pistol on left leg
Pistol on right leg

Hieronta, hieronta, hieronta... tosin pitäs olla usempi kuin tämä yksi.

DE: Pull ups 10 sets of 2-3 reps on 1:15

Lisäpaino nojapuudippi 3 x 6

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean @40kg
Burpees Over Bar

Hang power snatch