10 rounds:

10 thrusters
10 vatsalinkkua

5 rounds:

5 leukaa kuminauhan kanssa
5 dippiä laitteessa

2-2-2-2-2 of:
BB Clean & Jerk
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.

Build to Heavy Single

"PENDULUM"
400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24″/20″)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14) *Females, 9′ Target

10 ROUNDS FOR TIME

• 15 Wallballs
• 45 Double unders

"Randy"
70 snatches for time 75/55 lbs

4 rounds of
1 rope climb
300m run
6 t2b

15-9-6
cal assault
box jump 75/60cm

*Rest 5 minutes between workouts

3 Power Cleans + 3 Front Squats + 3 Push Jerks (75/52.5)

Run 3k
Row 3k
Run 1k

100 Double Leg Prone Banded Leg Curls

Aamu: 95 min

1.Conditioning
Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. Preparatory Running Drills
B1. 2 x 20m of high knees. Run back
B2. 2 x 20m of butt kicks. Run back
B3. 2 x 20m of skipping. Run back
B4. 2 x 20m of high skipping (big extension!). Run back

Main set
A. 3 sets of 3 x 400m repeats @ see notes below, w/ 30 sec rest between repeats, 5 min rest between sets
Repeats: 1.47, 1.44, 144 / 1.43, 1.44, 1.44 / 1.43, 1.43, 1.42
165/187

Iltapäivä: 50 min

1.Jonin HSPU-ohjelma, week 3, #1

A. 6x5 3 sek alaslasku ja kippaamalla ylös, 1 min settien välissä palautus

B. 4 kierrosta, 2 min lepo sarjojen välissä:
B1. OHS YOKE 15m
2*10 kg KB + 15 kg barbell
B2. Kulmasoutu tangolla 8 toistoa
35 35 40 40 kg