Tuesday 31st July 2018

Performance
Snatch 1RM

Warm up and build to a 1RM for the day.

Fitness
Snatch Deadlift + Mid-Hang Snatch + Overhead Squat

If you’re newer to the lift, build to a heavy load for the day on the complex.

Post loads to comments.
Exposure 8 of 8

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Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minute

If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.

Post work to comments.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Back Squat 1 RM

Every 6 minutes x 3 sets

400/300m row/ski or 800/600m bike
60m farmer carry@2x32/24 kg
20m medball walking lunge@9/6 kg

-rest 3 minutes-

Every 6 minutes x 3 sets

400/300m row/ski or 800/600m bike
60m sandbag carry@45/30 kg
20 wall ball@9/6 kg

10-9-8-7-6-5-4-3-2-1 reps for time of:
- Push press (40/30 kgs).
- Full Clean (50/35 kgs).
- Deadlift (80/60 kgs).

*** Time cap: 17 min.

Alkulämmittely ja mobility

Maastanosto harjoittelua

Otm 10
1) 4 skin the cat
2) 4 boxihyppyä
3) 4 seinäpalloa
4) 20m karhu
5) 10 naruhyppy

Loppuvenyttelyt

HSPU progressio

4 rounds for quality
HSPU x 3
Power clean x 6 (75 % 1 RM)
K2E x 9

10 min AMRAP
1 rope climb
10 DU

A.
Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Handstand Push-Ups
20 Back Squats (135/95 lbs)

Rest 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups
40 Calories of Rowing
80 Double-Unders

Amrap 2 - 70 % of today's heavy single

Lämmittelyt
5 x tanko
5 x korotus
5 x 2 korotusta

Sarjat :

3 x 10