5 kierrosta 20 sek työ, 20 sek lepo

-boxihyppy
-thruster
-pistejuoksu 3 m.

• For quality:
One-Arm KB Swing Snatch (32/25Kg) 40-60 reps (10/side)
Double KB Clean & Jerk (2X24/16Kg) 20-30 reps
Accumulate le reps lavorando di qualità.

• For Time of:
BB Thrusters (60/40Kg) 15 reps
Ring Muscle Ups 15 reps
BB Thrusters (60/40Kg) 12 reps
Ring Muscle Ups 12 reps
BB Thrusters (60/40Kg) 9 reps
Ring Muscle Ups 9 reps

Thruster-tekniikka

Maastavetotekniikka

Vanhat 3 x 10 maastavetoa

8 Minute AMRAP
1 conan https://vimeo.com/175115146
20 Hollow body rocks https://vimeo.com/175042312

Posted on August 5, 2014

8.5.14 Tuesday
Event Date: August 5, 2014

8 5 14 Tuesday

Warm Up

DyNamic WarmUp

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissors Kicks

1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

Strength

Bench Press @31x1 3-3-3-3-3

Rest 45sec (80-85% of 1RM)

WOD

15min. AMRAP

5 Clean TnG 205/145# (Squat)

1 Split Jerk 205/145#

10 Plate Burpees 45/25#

Cash Out

30 Hollow Bodies

30 Supermans

Competitors Olympic Lifting

High Hang Snatch + OHS

4 total sets. Each set = 1 High Hang Snatch + 2 Overhead Squats. Work from Position 1.

Start at 60% of 1RM Snatch. Level load across all sets.

Linear progression

Target 5kg increase /if work sets are above 100kg

Target 2.5kg increase / if work sets are below 100kg

Front Squat

4x3 Level load across all sets. Start at 75%. 3 second pause at bottom.

Linear progression

Target 10kg increase / if work sets are above 120kg

Target 5kg increase / if work sets are below 120kg.

4x2 (100%)

10 Min emom
Power Snatch
5-5-R-4-4-4-R-2-2-2

R on huili minuutti

Amrap 15 min

5 power clean 60/40kg
50 double unders
15 cal machine
12 db snatch
9 kb swing 24/16kg

Lämmittely ja mobility

Taitorata

3 kierrosta 30s /50s
Laite
Vuorikiipeilijä
Kyykkyhyppy
Pito boxien välissä suorilla käsillä

Loppuvenyttelyt