BBG

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

5 x 3

4 x
8 Reverse DB Flys ( chest supported)
10 Band resisted scapular retractions https://vimeo.com/175147428

Squat programming day 1

REST 5'

For time:
3 Rounds
400 m run
15 clean 60/40
400 m run
30 c2b
400 m run
15 box jumps

Turkkilainen ylösnousu

5x 3+3

A,
Squat Snatch Cycling
EMOM 5
3x squat snatch
1 min rest
EMOM 5
2x squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min
• get close to max or new PR attempt at the end

B,
Go down to 70% of A and do amrap 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch and go
- build up to a heavy 4 and then repeat the same weight 3 more times

Snatch Pull 4x5 reps

3 Sets - Glute and Shoulder Activation
8 Roll Out Push Ups/arm
8 Slide Board Reverse Lunge/leg
8 Single Leg GHD Hip Extensions

Sveriges nationaldag= inga bokningsbara pass
A: For time
500m row
8 GTOH 70/45kg
12 Strict pull ups
6 GTOH 70/45kg
10 Strict pull ups
4 GTOH 70/45kg
8 Strict pull ups
500m row

Aikaa vastaan 200 x pystypunnerrus vauhdilla parin kanssa.