-Harjoitellaan

Kyykky, etukyykky, rengassoutu

ne jotka osaa voi tehdä

5 x 5 etukyykkyä

Rest day, total workouts of the week 14 hours, x 7

Metcon: ti, ke, la
Aerobic work: pe - 50 min
Squat: -
BB: ma, ke, la

Gymnastics
Pull up -
CTB - 25
TTB -
HSPU -

MU - 60
BMU - 15
Bfly - 110
HSW - 65 m.

Recovery
Sleep 1/7
Avg. tt. bed 22:15
Avg. t. asleep 7 h 15 min
Avg. EA 40 kcal/FFM

Deadlift 3x5@50-60-70%

"Omatoiminen WOD"

A.
- Clean pull: 3x3
- Tall clean: 3x3
- Tall jerk: 3x3
- High hang clean + jerk: 3x3

Rest 1-2min btw sets...

B.
3x Hang squat clean + 1x Split jerk x5
(@80-85%)

C.
Pause Front squat: 4x2 (@75-80%)
(2s. Pause)

D.
Accesory work:
3 rds:
10-20Ghd sit up
6-8 Bench press
10-20 Ghd back extension
6-8 Bent over row

Max Cal in 40min

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

Strength
4 Rounds of:
Barbell Deadlift x4
Weighted Push Up x4
Hanging L-Sit hold x max hang (aim for ~20seconds)

then 4 rounds of:
Barbell Bulgarian Split Squat x12/leg
Single Arm DB Bent Over Row x12/arm
Towel Hamstring Curl x12

Don't rush through the rounds. Take your time and rest approx 1min after each round

• 2-2-2-2-2-2 of:
BB Front Squats
2 @ 9 RPE
85% 1RM 2 reps
90% 1RM 2 reps
90-95% 1RM 2 reps
85% of 2 @ 9 RPE 2-2-2 reps (31X1 tempo)

Monday:
Strength / Skill:
1 X 20 Back Squats (+5% if last week was completed)

WOD - For Time 10-9-8-7-6-5-4-3-2-1:
- Hang Cleans (#115/75)
- T2B

Stayed at same weight for back squat. Really backed off pushing weight to focus on form and depth, in lieu bad form and lack of depth just for the sake of adding weight. Full range of motion, firing out of the bottom big for me. When I asked my group if I was low enough, they said, "and then some …", so made me happy.

Strength / Skill:
- Work Up to a Heavy Jerk

WOD - For Time:
3 Rounds:
- 5 Dead Lifts (225#/185#)
- 5 Box Jumps (30"/24")
- 100 DU's
3 Rounds:
-5 MU's (Mod: 5 Pull Ups + 5 Ring Dips)
-5 Deficit HSPU (Mod: HSPU or Proper Level Mod)
- 50 O/H Medicine Ball Walking Lunges (20#,14#)

Did not RX. RX'd women's standard on first half, all DUs, 5 Pull Up + 5 Ring Dip mod and regular HSPU. 20# med ball for lunges.