2 Rounds
25 cal bike
25 pull-ups

2 Rounds
25 Wall Balls
25 front squat

2 Rounds
25 burpees
25 power snatch

25 Curtis

105 min

WU for 5 min

Skillwork:
HSW practice for 15 min
MU practice for 10 min

A. not done

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

*Sets 1-2 – 45-55% 35 37.5
*Sets 3-4 – 55-65% 40 45
*Sets 5-6 – 65-75% 47.5 50
*Sets 7-8 – 75-85% 52.5 55
*Sets 9-10 – 85-90% 57.5 60
*Sets 11-12 – 90+% 62.5 65 jerk x.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. changed
"Power Elisabeth"
For time:
21-15-9
Power clean 95 lbs = 42.5 kg
Ring dips

Result: 13.21 :)

Max Effort: Push Jerk

3 x 65
3 x 95
2 x 115
2 x 135
1 x 145
1 x 155 (pr)
fail x 165
fail x 164

Resistance Training:
Banded Box Squats
Purple Band
10x 2
125 LBs

Extras:
40 Seated Box Jump w/ 20 LBs Vest
3x 10 GH Raises
100 Sit Ups
30 Hip & Back Extensions
40 Reverse Hypers (120 LBs)

MetCon:
3x
10 Front Squat (165 LBs)
10 Pull Ups
10 American Kettle Bell Swings (52 LBs)

Morning: 30 min
1 min walk/1 min run, NB
122/147
7.05/4.42 min/km

Afternoon: 150 min
Warm up EMOM12 + 7 m HSW
1.Own skill
A. BMU practice for 20 min
- BMU 1+1+7x2 = 16 reps
B. RMU practice for 30 min
- Ring swing 3 x 5
- Support swing 3 x 10
- Hips to rings 4 x 1
- Turn with band 3 x 3
- MU assisted 5 x 1
- MU 1 x 1
= 6 MU

2.JG PP 26.9.2018
A. 3 x (3 kip swings + 3 hanging knee raises + 3 bottom half straight leg TTB + 3 three quarter straight leg TTB + 3 full straight leg TTB)
B. Strict Toe to Bar: 1 x max unbroken set
- 16 reps
C. 5 minute AMRAP of kipping TTB
- 56 reps

3.Weightlifting
A. Every 3 minutes for 15 minutes:
Squat Clean + 3 Split jerks
- Build up

B. Every minute on the minute for 12 minutes:
Even: 5 Push jerks @ 70% of 1RM - 47.5 g
Odd: 10 cal row
-Alternate between movements

4.Accessory
A. 3 Sets:
A) 10 DB Chinese row - 30 30 30 lbs
B) 10 DB Bicep curl and press - 15 15 15 lbs
- Alternate between movements, 1 min rest between sets

It’s SMFK’s Birthday and she aint 19 anymore… She’s 39!!!!! Sorry Tim…

For Tim: oh I mean Time…

39 Double Unders

39 Burpee Box Jump

39 Broad Jumps

39 T2Bar

390m Run

39 Squat

I ripped it up today, despite horribly sore legs. The T2B were much harder than I expected, as were the broad jumps. The MBC's from yesterday were evil! It has become terribly obvious to me that my forte is body weight exercises and cardio. I really need to get stronger. Heavy O-lifting is my Kryponite. :(

10 rounds for time

• 7 t2b
• 7 burbees
• 7 thrusters 30kg

TIMES TO BEAT

Beginner athlete: 18min 55sec
Average athlete: 15min 46sec
Advanced athlete: 12min 37sec
Elite athlete: 9min 28sec
Regional athlete: 8min 12se

Test: Bottom of the squat, tension in the hips and hamstrings, Sott’s Press
Mob: Alternate two minutes each side of the hip flexion/rotation , near end range leg extension in the video (lateral hammy is easier to say, but it’s wrong) 4 min each leg total
Re-test: Can you Sott’s press 155? I was a much weaker guy way back in that video. Cuter, but weaker. How did your bottom tension feel? Were you able to have a more vertical knee?
Bonus: 2 min in your calves.

http://www.mobilitywod.com/2010/08/episode-08-mobility-i-has-it/

Cl&J
50/(4+4)x2-65/2+2-75/1+1-80-85-90-95-TEST
37-40-46-49-52-55-58-61-63-65 (NEW PR +4kg)

Cl Pull
Test-10%/5-Test/3x4
60-65

P Split
35/8-45/6x2
23-30

Sykkel, hjemme
5K
14 min
114 kcal