M)
3 x Reverse Banded Close Grip Bench Press
20-19-18-17-etc. Push Ups

50 x Banded Ring Muscle Up Progression
50 x Banded Ring Skull Press

F)

11-1 x Banded Deadlift & Squat
Everytime the band drops 50 Jump Ropes

Emom 7
30 sec work 30 sec rest
Sandbag Deadlift
Box Side Step Ups
Goblet Squat

50 x Russian Twist

InBody -mittaus Kisakalliossa 26.1.2017 klo:18:15!
Maksu 15€/hlö suoritettava etukäteen Tiinalle, joka tekee mittaukset.

Testiin valmistautuminen:
Luotettavan mittaustuloksen saamiseksi on
- oltava ravinnotta ja juomatta vähintään 2 tuntia ennen mittausta
- vältettävä alkoholinkäyttöä 2 vrk ennen mittausta
- vältettävä voimakasta fyysistä rasitusta 12 tuntia ennen mittausta
- vältettävä diureettien (nesteenpoistolääkkeiden) käyttöä mittausta edeltävinä päivinä
- tyhjennettävä virtsarakko n. 1/2 tuntia ennen mittausta

Eli ei raskasta ateriaa ja reeniä ennen mittausta sekä muistakaa käydä pissalla :) Raskaanaoleville ei mittausta tehdä!

Deadlift KB
Push press

Reps: 10, 10 - 9, 9 - 8, 8 - ... 1, 1 - Done

Timelimit 10min

WU
tabata
KB/DB swing
inch worm
+
2rds
10x hang snatch
10x burpee

Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Then 20 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

*touch and go reps. Focus on proper form on all reps.

Pre-WOD:
7x3 Bench Press @ 75%

WOD - For Time:
-30 Plyo Push Ups
-10 T2B
-20 Plyo Push Ups
-20 T2B
-10 Plyo Push ups
-30 T2B

All T2B.

Pre-WOD:
Work up to heavy set of 2 touch and go Power Cleans

WOD - OTMEM/10 Minutes
-2 Power Cleans @ 80% 1RM
-3 Muscle Ups (Round 1: 6 Pull Ups; Round 2: 6 Ring Dips, etc)
-4 HSPU

Post WOD:
Tabata Sit Ups

Got to minute 6 on the OTMEM and then lost traction kicking it into a AMRAP workout.

Watching regionals this weekend, doing some internal searching ... my goal is to refocus on hitting it hard and remembering my "why". Remember why I am in there and to push myself beyond what I "think I can".

135 min
WU for 15 min
Skill: BMU practice for 30 min
Band
BMU fb. 5 x 3 = 15 :)

1.Weightlifting
A. Suggested snatch warm up
A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

2.Strength
A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 6 @ 78-83%
1 x 4 @ 81-85%
1 x 2 @ 85-90%
1 x 4 @ heavier than first set of 4.
A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.

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

WARM UP
Foam rolling quads/TFL
Banded Couch Stretch
LAX pec Major/Min & Glute Med
Banded Hip Hinge Prep
Stiff inch worms with Strict Push up & Cobra

WORKOUT
6 exercises to run through with your partner
50s of WORK & 10s for TRANSITIONS
4 X

Pistol SQ
TRX row
DB Flat Bench Press
Mixed stance DL
Wide stance GOB SQ
SG ARM TRX reach

Finisher
KB Singles (alt : KB swing)
Side Plank Twists

Weightlifting:

Bench Press - 15-6-5-4-3 EMOM
Incline Bench Press - 15-6-5-4-3 EMOM
Pull Ups - 4 Sets to Failure EMOM
Barbell Row - 15-6-5-4-3 EMOM
K2C - 5 Sets of 25 Reps EMOM

Crossfit:

22 TTB
22 Clean and Jerks @ 95/45

200 M Sprint

1RM Squat Clean (5 Min Max)