Tempaus + "Snatch Balance"+ valakyykky

1+1+1x70%x2, 1+1+1x73%x2, 1+1+1x78%x2

Rive + raakatyöntö + työntö

1+1+1x70x2, 1+1+1x73x2, 1+1+1x78x2 (työnnön %)

Etukyykky 1x3x70%, 3x3x75%

Accessory:
Yhden käden valakyykky DB/KB 3 x 12+12
Lisäpainolankku 3 x 40sek

http://gymnasticswod.com/content/mon-0714

Trap bar deadlift

Super set

DB Bench press
Bent over barbell row
Lateral raises (db)

banded tricep extensions
db bicep curl

Ilta: 120 min
WU for 15 min

1.Weightlifting
Competition prep for 6.12.2016
A. Snatch
25 30 35 40 45 47.5 50 52.5
B. Clean & jerk - straight from ground
3x25 3x30 2x35 40 45
C. Clean & jerk
45 50 55

2.Strength / TTP Strength 3.12.2016
A. Rotate through
A1. Back squat (rest 1-2 minutes before A2)
1 x 8 @ 72.5-77.5%
1 x 6 @ 77.5-82.5%
1 x 4 @ 82-86%
1 x 6 @ heavier than first set of 6
A2. Weighted strict dip / stationary / no weight / 10, 9, 8, 7

Five rounds for time:
Run 400m
Round of Cindy

Cindy:
5 pull ups
10 push ups
15 air squats

For TIME:

100 V Ups

Each time you break perform 3 Burpees

10*3 mu not for time

75 min
WU for 15 min
1.Weightlifting
A. Snatch warm up
25 30 35 40 42.5 45 45 48

Lifts: 51 53 (55)

B. Clean & jerk warm up
25 35 45 52.5 58

Lifts: 62 65 67

Total: 53 + 67 = 120 kg
Sinclair: 162.9
Body weight 61.0 kg

45 min
Swimming
Villen uimakoulu