135 min

Skill: BMU practice for 35 min
10 BMU
Skill: HSW practice for 15 min

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
Last set 7 reps
A2. Legless rope climb – not done

1. Conditioning A. “The Midwestern” intervals Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted): 20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE) Done based on HR, 150-175 bpm

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

50 KB swings 24kg/16kg, 2 rounds of zigzag sprint

Lämmittely leikki ja mobility

Temppuilua matolla:
kärrynpyöriä, kuperkeikkoja

10min amrap
20m juoksu
4 punnerrusta
4 kyykkyhyppyä

loppuvenyttelyt

CTR Triathlon:

1800 Row
1800 Run
50 Burpee

Lämppä ja mobility

5x5 Etukyykkyä telineestä

Metcon: 15-12-9
T2B
Hyppis

Lankkutabata 10x 20/10

Back squat 5RM. In 20 mins

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

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“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

33,28. Leuat vartalosoutuna.

5 x 2

Maastaveto 6x1x70%
Kyykky 2x4 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x4
Reverse crunch´es 3x max