Lämmittely ja mobility

Etukyykky

10min amrap
50 naruhyppyä
8 gtoh levypainolla tai pallolla

Loppuvenyttelyt

AMRAP 10'
12 Down - ups
18 Swings 24/16
24 Unbroken DU

LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 Jerk

I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

C.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 14' (7 set):
Front Squat

set 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%

E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2B

F.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip

Alkulämmittely ja mobility

Taito: Työntö saksiin

Wod: 10min Amrap parin kanssa tai tiimissä
100m soutu
5 burpee

Loppuvenyttelyt

BOULDER SHOULDERS

3x15 Front raise
3x15 Lateral raise
3x15 Upright row
After each set 15 Hollow rocks, then rest for 1min.

Käytä jotain painona...lastaa vaikka reppuun tai muovikassiin jotain. Painoa ei tarvitse olla paljoa!

Do 55 HSPU for time

Pre-WOD
- Work up to a heavy Clean & Jerk

WOD - 15 minute cap:
- Unbroken sets of Clean & Jerks
15-12-9
- As heavy as possible

Post WOD - 3 Rounds For Time:
- 15 Clapping Push Ups
- 30 DU

Right rope, don't know what happened, but FINALLY able to string together DUs, 20+ consecutive. Something just clicked ... so, we'll see next workout if it sticks. 115# on all rounds of Clean and Jerk unbroken. Sucked on Clapping Push Ups, my arms were toast to even do normal pushups at one point. Regardless ... progress.

Row/run 8x2min vila1:1

Legless Afternoon 2
Chipper:
30 cal row
30 deadlift (42,5 kg/ 30 kg)
30 bar over burpee
30 front squat (42,5 kg/ 30 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 thruster (42,5 kg/ 30 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 front squat (42,5 kg/ 30 kg)
30 bar over burpee
30 deadlift (42,5 kg/ 30 kg)
30 cal row

Time cap 40 minute

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.