REST DAY!

Päälläseisonta/käsilläseisonta/käsillakävely tekniikka klo 18!

Lepo päivänä ole pakko jäädä kotiin, voi tulla tekemään esimerkiksi alkuviikosta väliin jääneen treeniin. Voi tulla tekniikka tunnille. Voi tulla ihan vaan salille hengailemaan ja puuhastelemaan jotain :)

Kierto on 3+1. Kolme päivää treeniä ja lepo. Seuraava lepo osuu siis maanantaille.

Viikonloppuna on Tampereella WinterWar jossa Suomen kovakuntoisimmat miehet ja naiset ottavat mittaa toisistaan :)

Lauantaina ja sunnuntaina Foundation kurssi aiheuttaa muutoksia aikatauluun aamupäivän tuntien osalta.

Lauantaina tarjolla klo 17 ETKOT ja Sunnuntaina WODIT klo 14 ja 15.

15 push ups
20 sit ups.
30 mountain climber
400 m run

For time

Class is at 4:30 on Monday

Skill:
Every minute on the minute for 12 minutes
(do A for minute one, B for minute two, A for minute three, etc.)

A) 2 x clean and jerk @ 75% of max (drop and reset between reps to achieve start position)

B) Max effort unbroken HSPU (scale progressions to 40 seconds of work)

WOD:

3 rounds for total reps of:

1 min Max Effort (ME) Over-the-Box Jumps (24″/20") (touch on top required)
1 min ME Pullups
1 min ME Front Squat (135/95)
*Rest 1 minute.

Strength/Techniek
Pull Ups

AMRAP 23′
200m Farmer Walk
11 Wall Balls
19 Box Jumps Over

3 rounds + 20+ 3

center-work-home

Tabata
AMRAP 8×20″/10″ of
Wall Balls
KB Swings
Push Presses
SDHP

For Monday morning:

WOD 121123:
Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

(335 + blue bands)

2) Bench Press: (285 base)
1X8 @ 70%, 205
1X5 @ 75%, 215
1X5 @ 80%, 235
1X3 @ 90%, 260
1X3 @ 95%, 270
1X3 @ 100%, 285
– based off heaviest set from 121116, rest 60-90 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24" (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35# (kb)
*Rest 1 minute.

Midline

5 min alternating BB TGU 95/65#

Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.

AMRAP in 20 minutes of:
-5x Burpee-pull ups
-7x Ring push-ups -
9x Front squat (95#/75#)

7 2/3 rounds with 95#

For Quality 25 minutes:

10 Dumbbell Bench Press
8 + 8 One Arm Dumbbell Row
5 Box Jumps
0:30 Plank Hold

Snatch Work
Did several reps @ 115#. Then a few at 145#. The 3 @ 165#

Mini Cindy
10min AMRAP
5 pull up
10 push up
15 squat