30 min mobility work: hip recovery flow

Morning: 30 min
1 min walk / 2 min run
4.4 km
134/154
6.51/5.34 min/km

Morning: 45 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. From blocks (knee) – power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
35 35 35 37,5 40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy set of (2+1) for the day
Note. Performed as 2 cleans THEN 1 jerk. After completing the first clean, drop the bar and immediately reset for the clean & jerk.
25 35 45 50 > vasempaan olkapäähän sattui työnnöt :(

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)
A. Back squat, tempo free
A1. 2 x 6 @ 72.5-77.5%, rest 2 minutes before B1
A2. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B2
A3. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA), tempo free)
B1. 2 x 6, rest 1 minute before C1 2x6x5kg
B2. 2 x 5, rest 1 minute before C2 2x5x5kg
B3. 2 x 4, rest 1 minute before C3 2x4x5kg

C. Strict (deficit) HSPU
C1. 2 x 6, rest 2 minutes before A2 abmat + 10 kg plate x 5 / 15 kg plate x 6
C2. 2 x 5, rest 2 minutes before A3 abmat + 15 kg plate 2 x 5
C3. 2 x 4, rest 2 minutes before A1 abmat + 10 kg plate x 4 / 15 kg plate x 4

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Aerobic work for 35 min
1 min walk, 3 min run
5.2 km 137/159
6.47/5.31 min/km

Iltapäivällä lihashuolto JH 60 min

Start up(14)
stretch/roll 6 mins- shoulders, upper back, lats

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(10)
back squat-5x1 w/2 sec pause

Metcon(12)
3rds
15 box jumps 24/20
400m run
5 c2b

Metcon-comp(12)
3rds
15 box jumps 30/24
400m run
5 muscle ups

Finisher
1 min six inch hold-10 flutters every ten sec.
stretch and roll any hotspots

Find your 13RM in OHS

40 cal on assault bike as fast as possible

Parker, Aimee, Jackie and I begged and pleaded to be allowed to do a WOD today … Alan and Faith, who are currently kicking some serious ass at a CF competition in Glenwood Springs, relented. They said the four of us could come and then gave me a key to the gym … suckers :)!

Of course, this meant Alan got to pick/program our WOD. And, as expected, the over-eager amongst us got punished for it.

Note to self: the next time the coaches go away on a Sunday and cancel class, do not whine and beg like a little kid about wanting to do a workout. Just shut the #$^@ up next time!

Warm Up:
Bitch about the WOD on the board

Mobility:
Shoulders on Bands
Foam Roller
Sit in Squat for 1 minute
PVC Pass Through

MetCon:
5x
10 Pull Ups
15 Wall Balls (30 LBs)
20 Sledge Hammer Swings (16 LBs hammer)
15 Knees to Elbows
10 Power Cleans (135 LBs)

Plus, I got to shovel snow for 30 minutes before class and 15 after (got almost 18 inches since last night!). Woo-hoo!

Photo shows what Jackie and I thought of the 5x part!

Morning: 45 min
WU for 10 min

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Power clean + hang clean – 15 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
45 47,5 50 52,5 55

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy single (1+1) for the day

2.Conditioning
A. Intervals – 22 x 90 seconds (33 minutes total) as follows: 70 sec on (alternate intervals in the following pace sequence: hard / moderate / moderate / hard) : 20 sec recovery (walk)

Alternate between A1 and A2 between each interval (1 interval = 70 sec on : 20 sec walk = 90 seconds)
A1. AMRAP (continue next AMRAP from where you finished)
7 thrusters @ 40/30kg (95/65lbs) > 25 kg
7 bar facing burpees
7 power snatches @ 40/30kg (95/65lbs) > 25 kg
7 pull ups

A2. AMRAP (continue next AMRAP from where you finished)
7 overhead squats @ 40/30kg (95/65lbs) > 25 kg
7 toes to bars
7 hang power clean and jerks @ 40/30kg (95/65lbs) > 25 kg
7 box jumps 24/20″

174/183

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

3 x 25 erilaista vatsaa kiertäen