Strength

Front squats 5x3

*110lb sets
*found 130lb 1RM

WOD

3 mins on , 1 min off
4 rounds
3 burpee box jumps
6 pistol squats
12 db shoulder 2 overhead (6 each arm)

*used band for pistols
*20"box
*35lb db

Strength
15min to work up to heavy Power Clean and Push Jerk

65, 85, 105, 115, 120

WOD
12min AMRAP
1 min ME SDHP (115/75)
1 min ME Box Jump (30/24)
2 min ME SDHP
2 min ME Box Jump
3 min ME SDHP
3 min ME Box Jump

RX. 82, 97

Strength: Front squat – Warm up then 5-5-5-5-5 (Increase the weight each round. The last set should be around 80-85% 1 RM).
95# x5, 115# x5, 115# x5, 125# x5, 135# x5

Stamina: Chipper, not timed:
30x front rack lunges @ 30# d-bells,
100x 4-count mountain climbers,
200m overhead carry (30# d-bells)

Kyykkytekniikka

Valakyykky tekniikka, 3 x 5

6 x E2MOM

3 x man maker (2x35-50lbs)
5 x deadlift (aloita n. 60-70%, lisää painoa joka kierroksella
10-12x toes to bar

(yhteensä 18 min)

4 rounds for time

30 box jumps
15 toes to bar

then

3 x

600 m row easy
työ:lepo 1:0,5

135 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

2.Bench press
A. 7 RM

B. 3 x 5 @ 7 RM

3.Aerobic work
A. Easy bike for 45 min
18150 m
Avg. 2.28/1000 m
HR 122/132

EMOTM 12
minutos pares 3 deadlift (100kg)
Minutos impares 6 box jump aumentando altura (acabe con 30'' + 1 de 15kg y 2 de 10)
WOD
AMRAP 7
3 deadlift (RX 120kg, RX- 100kg, lo hice con 100kg)
6 burpee over bar
9 box jump 24''
(Hice 6 rondas + 3 box jump, 120 reps)

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24 (MOD: 18")
1min sumo-deadlift high pull 115/80 (MOD: 35#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

133 (53 bj, 80 sdhp)
SDHP - add more weight next time, flew through them

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24
1min sumo-deadlift high pull 115/80 (MOD: 55#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)