Jumpan jälkeen kokeilu OHS 1 ja 55 kg meni tänään. Tapsa avusti kannustamalla ja valoi uskoa ylösnousuun :)
Saattaisi siis mennä 57,5 kg jos ranteet. Nyt oli semisti ranteet kipeät ja voimattoman oloiset. Mutta hyvä kun kokeilin!

Du harjoittelua 10 min. EMOM: 20 hyppyä per alkava minuutti.

Ennen ykköstä otin lämpönä tempausta tangolla 15 kg ja pikkupainoilla yht. 25 kg:lla.
Takakyykkeliä 25 kg:llä*10 toistoa, josta perään ohs*5, takakyykkeli 5*35 kg, josta perään ohs*5. Sit lisäsin 45 kiloon ja koklasin miltä ohs tuntuu. Tein 3 toistoa. Lisäsin 10 kg, josta eka ylöstyöntö epäonnistui. Seuraava nousi ja kyykystä ylösnoustessa ylhäällä tanko taakke lattialle, kädet petti tai selkä tai en tie mitä siinä kävi. Toinen toisto 55 kg:llä onnistui perfect.

-Kumpparileuka

3x5

-Negatiivinen leuanveto

3 x 3

*Notes for the coming training phase -

Now that the five weeks of the Crossfit Open are completed, the past two weeks have been a deload phase to allow the body time to recover. We have utilized DB's, KB's, bodyweight movements, and low impact movements heavily the past two weeks in an effort to deload the joints from the stress and impact of heavy barbell movements and high intensity workouts involving heavy lifting. While the workouts have still been intense, the overall training volume has been much lower to give the body a good bit of time to recover from the past year of training. Our deload phase will continue through Wednesday, with the first day of the first off-season training cycle beginning on Thursday. The first off-season cycle will involve high repetition strength movements with various tempos to develop tendon and joint strength and improve muscle hypertrophy. Conditioning will be focused on building an aerobic base that will translate to the ability to stay continually moving in moderate to long time domains during workouts. There will also be one gymnastic/skill based day programmed once every 5-6 days, which will focus heavily on developing core and tendon strength to handle gymnastics based movements like handstand push-ups, muscle ups, pull-ups and things of that nature. These days will include everything from low intensity AMRAP's focused solely on skill and perfecting movement patterns to conditioning work incorporating gymnastic style movements while in a fatigued state. Looking forward to this next cycle and to a year of fun and progress in training!

• Tabata dumbbell hang squat clean
• Rest 1 minute
• Tabata toes-to-bar
• Rest 1 minute
• Tabata dumbbell hang squat clean

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

3 RFT:
- 50 sit-ups.
- 35 Back Squats (20/15 kgs).
- 20 Box jumps (24"/20").

10x3
75kg

Clean and Jerk Complex.
1 High hang Clean + hang Clean + Split Jerk

Control the loads down 👇 no dropping

Ass blaster

5 rounds for quality

12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
12/12 One legged dl (back leg on sofa and you can use extra weight)
30/30 sec one legged wall sit
60 sec wall sit

Rest as needed between rounds

Stair Machine
Lv 35
15:00
Floors 32

Pull Up
10@200
5-4-1@190

Dip
10@200
10-5@190

Push Up
15-5-5

Squat
25

150 Crunches

TBATBATBA