120 min
WU for 15 min

1.Strict chin up
A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 4 minutes between sets
10 15 20 25 27 kg
Result: 27 kg

REST 5 minutes

B. Strict chin up – as many repetitions as possible
Result: 16

2.Shoulder press
A. Shoulder press – build to a new 1RM in a 20 minute window, Rest 2 – 4 minutes between sets
Result: 36 kg

REST 5 minutes

B. Shoulder press – As many repetitions as possible @ 80% of A
Result: 9x29 kg

3.Conditioning (ASR, MSS, MAS tests)
ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

Warm up – 1500m row, break into 250m segments, each segment faster than previous one + stretch as needed

MSS (Max Sprint Speed) Test
A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)
1. HIGHEST / 500 m pace that is displayed within the 10 sec window:
Result: 1.31 / 500 m

REST 5 minutes

MAS (Max Aerobic Speed) Test
A. Row – 2000m for time

1. Average / 500m pace (this is estimated pace at VO2max) / 1.57.5
2. Final time / 7.50
3. Average HR / 178
4. Max HR / 188
5. HR @ end of row / 188
6. HRR @ 60 seconds after finishing the row (stay standing) / 172
7. HRRD (Heart Rate Recovery Differential): 16

4.Cool down (10 minutes)
A. 10 minutes on AB/row or similar, HR < 140

Three Rounds (1 Minute Each) of:

Rowing for Calories
Russian Kettlebell Swings
24" Box Jumps (I did step-ups)
45lb Push Press
45lb Front Squats
Rest

Total Reps (Points): 287

BW: 130

Notes:
The iPhone has a really cool "Tabata" timer that can be used for this WOD; just set the intervals to 9 and the interval duration and rest time to 60 seconds, for a total workout time of 18 minutes.

3*20 on / 10off

1) triceps with band
2) bicep curl
3) fly

Snatch

Every 3 min for 24 minutes:

• 3 squat snatch ( drop each rep and reset)

Every 20s for 10 min:

• 1 power snatch

Every 2min for 10 min:

• 1 pause front squat (2-3s pause)

Backextension:

• 10-15 backextensions

• 15-30s static backextension hold

• 10-15 backextensions

Do three sets, with 2 min rest btw sets.

• weighted sit-up: 50 reps (you choose load), feet anchored

LÄMMITTELYT
HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa omatoimisesti
1-2 rounds:
40 Scissors
5 - 10 Rolling Pistol Squat
1 Wall Handstand, Hold 20 - 30 s

1-2 rounds: Clean/Jerk grip
5 x [1 Front Squat + 1 OverHeadSquat + 1 Back Squat + 1 GoodMorningSquat]
5 x [1 Shoulder Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk (behind the neck)]
5 x [1 Cossack Squat + 1 SumoDeadlift + 1 Cossack Squat (frontrack)]

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TASATYÖNNÖN KANNATTELU JA EKSENTRINEN PALAUTUS
5x1@tanko + kuminauhan päihin linttejä - raskas (pal. 2min)
(lähtö kyykystä, nouse ylös ja pito 3s, josta hidastetulla 5s laskulla tanko rinnalle)

KORKEA TE-VETO + RAAKATEMPAUS (korokkeelle) + TEMPAUS (korokkeelle)
5[1+1+1]@75 -> te-% (pal. 2min)

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RÄJÄHTÄVÄ YLÖSNOUSU 3x1 (pal. 1min)
(vatsallaan otsa lattiassa kädet kyljen vieressä kämmenet ylöspäin, lähtö merkistä ylös ja kaksi nopeaa askellusta)

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TAKAKYYKKY 4x3@80 -> % (pal. 3min)
(lähtö n. 85°- 75° "kuolleesta kulmasta")

TE-VETO 5cm IRTI LATTIASTA (samaan vauhtiin)
4x3@95 - 105 te-% (pal. 3min)

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OHEISHARJOITTEET 2-3 kierrosta:
-- 6 - 10 NORDIC HAMSTRIN CURL (käsillä ja/tai kuminauhalla avustaen)
-- 2 ETUNOJAPUNNERRUSTA 4s pidolla ala-asennossa +
10 - 15 ETUNOJAPUNNERRUSTA (suorin vartaloin tai polvet lattiassa)
-- 5 - 10 I-T-A-W-Y yläraajaliike, lintit (seisten, pehmeät polvet, selän kulma n.45° tai alle - liikkeen aikana peukut kattoa kohti ja A-liikkeessä kämmen kohti kattoa)

Complete as many rounds as possible in 8 minutes of:
3 muscle-ups
10 burpees with a ring touch

The rings should be set 6 inches above your reach.

120 min
WU for 15 min

1.Snatch
A. Suggested snatch warmup
A. Snatch – build to a 1RM
25 30 35 40 45 47.5 50 52.5 (55 x 4 attempts)
Result: 52.5

REST 5 minutes

B. Snatch – 30 reps @ 70% of A for time > 37 kg
Note. This is a squat snatch, NOT power or other variation
Result: 6.49

2.Ring muscle up
A. Ring muscle up – 30 reps for time
Time cap – 15 minutes
Result: 12 muscle ups in 15 minutes
(1 every 80 seconds)

3.Pistols
A. Pistols – max reps per leg in 40 seconds
Note. This is NOT alternating legs, perform as many pistols with right leg in 40 seconds as possible first, rest 20 seconds, THEN perform as many pistols with left leg in 40 seconds as possible.
Result: 14 + 14 = 28

4.Toes to bar
A. Toes to bar (kipping) – 2 x max reps in 40 seconds, rest 40 seconds between sets
Result: 21 + 11 = 32

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

120 min
WU for 10 min
Skill: BMU practice for 30 min
Paoli drill
HTB from ground

1.Weightlifting
A. Suggested clean and jerk W/U
A. Power clean + clean – 12 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). > not done

B. Hang snatch – build to a heavy double (2) for the day

2.Conditioning
Beat and compare your results to WK1 of this cycle

A. Intervals – 12 x 3 minutes (36 minutes total) as follows: 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)

Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec = 3 minutes) – the only rest is the 30 seconds of walking at the end of each interval. Do not stop moving until all intervals are done.

A1. AMRAP (continue next AMRAP from where you finished)
500m row
40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
30 KB swings @ 24/16kg (53/35lbs)
20 toes to bars
10 burpee box jumps @ 24/20″
Result: 1 + 30 KBS

A2. AMRAP (continue next AMRAP from where you finished)
400m run
15 pull ups
12 burpees over the bar
9 overhead squats @ 60/40kg (135/95lbs) > 30 kg
Result: 2 + 12 BOB
170/181

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

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