20min AMRAP
20 Wallballs
10 Burpees

7 rounds of triplet:
3 DL,
4 HPC,
5 FS
(all with same bar, unbroken and no rest between movements)
After each set of the triplet series go to the wall and hold 1:00 in the HSPU position static hold

Tabata 8rds
20 seconds on (hollow hold)
10 seconds (superman hold)

Go skiing with 1 or both of the kids at West Mountain. It's the best. fun, challenging, great time outside. I cherish every time together. I love to see them have fun, grow, and push themselves. They are getting so good, so quickly. I am blessed.

played with the kids at racketball and then basketball at the GF YMCA. It was too cold to go skiing and had to get some physical exercise.

1RM bench press

5RM Front Squat

10-9-8...2-1 Deadlifts @ 125
1-2-3...9-10 Ring Dips

Every 90sec 2-position Hang Squat Snatch, below and above the knee.

3set@60%
3set@65%
3set@70%
3set@75%

Ohje: Tee 90sec välein tempaus polven alta ja polven päältä. Älä laske tankoa kahden toiston välillä maahan. Korota painoa kolmen sarjan jälkeen. Skaalaa painoa tarvittaessa.

90 min

Skillwork: HSW practice for 20 min
HS wall runs ntw 3 x 10-12 taps
WU for 15 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
60 65 70 75 75 x.

B.
Take 15-20 minutes to build to today’s 1-RM Snatch
25 30 35 37.5 40 42.5 45 x. 45 47.5 x. x.

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

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%