RestDay!

Tabata: Butt "for quality"

Complete the tabata with these four movements:

Hip thrust
Hip thrust top hold
Hip thrust top quarter
Hip thrust top hold with adduction/abduction

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Weightlifting:
Upper Circuit - 1-1-1+-2-4-8-16

Crossfit:
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
10 Toes to Bar

6 rounds, work:rest 1:1

30 cal on assaultbike
50 DU

Ma:

Lepo!

Ti:

Kevyt aerobinen 45min.

Ke:

A.
Snatch technique:
Muscle snatch: 5x3
Snatch balance: 5x3
3-pos. Snatch: x5

B.
Bs: 3x5 (60%)

To:

Lepo!

Pe:

A.
Clean & jerk tecgnique:
3 Tall clean + 1 jerk x3
2 Hang clean + 1 jerk x3
1 Clean & 1 jerk x3

B.
DL: 3x5 (60%)

C.
5-7 rds: for quality
400m Run
1-3 Ring MU

La:

Kevyt aerobinen 45min.

TAI

A.
EMOM x10:
1. Row 1min
2. HSPU (6-8)

Rest 5min.

EMOM x10:
1. Ab 1min
2. T2B (6-8)

Rest 5min.

EMOM x10
1. DU (40-60)
2. Pull up (6-8)

Lämmittely ja mobility

Etukyykky ja thruster harjoittelua

Metcon:
3 kierrosta
15boxihyppyä
12 kyykkyä
9 cal koneella

Loppuvenyttelyt

1. Strength BS 4x4 80% Rest 2 min between sets
2. Primer Row 500 m 25 empty bar thrusters 15 pull ups
3. Met-Con AMRAP 20 min Run 400 m 21 Power snatch 95/65 21 burpee to 6" target
4. Interval 5 rft: 12 dl #155/105, 9 HPC, 6 PJ REST 1 MIN between rounds

Front squat
5-5-5-5-5
Easy weights. Technique first.

Tall muscle clean primer
3 x 3 empty barbell

Push press, push jerk & split jerk
5 x 1 @ 80% of 1RM push press

Clean & jerk singles
5 x 1 @ 85% of 1RM clean & jerk - focus on form

Paused front squat - 2 second pause in the bottom
4 x 3 @ 80% of 1RM

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

• 10 Interval of:
Run 1:00 @ > 90% MHR
Walk 1:00