Ladder up:

1-2-3-4-5-6-7-8-9-10 Reps of:

Clean High Pulls
Combo #1

Ladder dowm:

10-9-8-7-6-5-4-3-2-1

Inverted Burpees
Combo #2

This won't happen again but today, on the board, guess who was the biggest squatter at the box? Yup, me!

Disclaimer: Hulk, Dollar, and Coach, our three strongest lifters, were out today. :)

Warm Up:
All Skate
Did push ups, squats, a few pull ups but was more focused on mobility today.

Mobility:
2 pain ball on spine
Shoulders on bands
Work a weakness (hamstrings and back)

Max Effort:
Back Squat
Rest 2-3 minutes between rounds
1x5 @ 60% of 1RM (170 LBs)
1x5 @ 70% of 1RM (200 LBs)
2x5 @ 75% of 1RM (215 LBs)

MetCon:
5x
10 Ring Rows
15 Sit Ups
20 Squats

100 squats after warm up squats after heavy squats in squatacular!

Complete as many rounds as possible in 25 minutes of:

• 8 freestanding handstand push-ups
• 15-foot L-sit rope climb, 1 ascent

Total 105min
A. WU & skillwork
2 rounds: 300m row, 5-10 HSPU, 10 wallball, 5 KPU
mobility

B. Strength
HBBS max
Shoulder press max

C. Metcon
4 min AMRAP
10 C2B > skaalattu 5
10 ring dip > skaalattu 5
3 min rest
4 min AMRAP
20 wallball 9kg
10 T2B
Result 1: 2 rounds + 8 reps = 28 reps
Result 2: 2 rounds + 10 reps = 70 reps

Avg/max HR 164/188

Pullups
1st min 1rep, 2nd min 2reps etc - did 11 reps but didn't restart due to shoulder pain

Ring roll out 3x6 - didn't do because of shoulder pain

Total 90min
A. WU 2 rounds: 300m row, 10 KPU, 10 lunges, 20 AMSU, mobility

B. Olympics
RV pompulla + työntö tasajalka / saksiin

C. Metcon
3 sets of:
7/5 MU > skaalattu 5 C2B
10 burpee box jumps 20"
Run 400m @ 74-80% > 500m row
Rest 3 min
Results: 3.35, 3.33, 3.30
Rest 6 min
For max reps/meters:
4 min of rowing
3 min of wallball shots 9kg
2 min of HSPU > skaalattu 1 abmat
Results: 955m, 2.05/500m, 40, 5

D. Post WO 2000m row

Total 105min
A.
2 rounds: 8 HSPU (5kg plates), 10 wallball 6kg, 20 DU, 8 ring row

B.
BMU practice for 15min

C.
Weighted chin up
Pull up 6,6,6

D.
EMOM for 15min
1.min 8 deadlift 60kg
2. min 10 ring row
3. min 12 weighted AMSU
rest 5 min
4 rounds, rest 60-90 sec in between:
Front rack walking lunges 8+8 40kg

E.
2000m row
Skillwork
C2B practice for 10min
KPU practice for 10min ~40 reps

A.
3 rounds: 200m row, 8 T2B, HS practice, 8 burpee

Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Reps
3 reps 2 abmat + 10kg plate
2 reps 2 abmat + 5kg plate

B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 200 Meters
2/1 Muscle-Ups > skaalattu 1 strict C2B + 2 ring push up
4 Push Press (115/75 lbs) 35kg
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups > skaalattu 1 strict C2B + 2 ring push up
Run 200 Meters > 200m row
Result: 3 rounds + reps till 5 burpee
avg/max HR 177/197

D. 1000m row

Total 90min
A.
10 min EMOM
Odd: row 120m
Even: 12 KBS 16kg

Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Chinese Plank x 60 seconds each side
3 reps 2 abmat + 5kg plate
1 rep 2 abmat + tekniikkakiekko

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C.
Pick up immediately after your 10th minute of shoulder press at that weight with…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 minutes to today’s heaviest single.

D.
Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb 30kg Shoulder to Overhead x 25 reps > skaalattu 15 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)
Results: 3.50, 3.39, 3.34, 3.22 / 23.28

E. 2000m row

A) Snatch balance+OHS 5x2+2

Tää reenipäivä meni ihan lörinäksi. Olin aivan poikki heti alusta alkaen enkä noussut kuin 25kg asti ja nekin jotenkin surkeita.

Jätin tempaukset lattiasta tekemättä, koska huono olo. Keskityin vaan venyttelyyn. En olevinana ollut tiistain treenistä kovin jumissa, mutta ilmeisesti kroppa oli kuitenkin aivan puhki.