Weekly breakdown
Monday – CF – Weightlifting, Gymnastics tempo
Tuesday – Aerobic Power Intervals – Strength Aerobic method
Wednesday – Restoration (Cardiac output)
Thursday – Weightlifting, gymnastics strength – HRI (High Resistance Intervals)
Friday – Aerobic Power Intervals – Weightlifting, Strength Aerobic method
Saturday – Cardiac Output – EMOM, Gymnastics skill
Sunday – Restoration

Notice – Thursday HRI (session #2) is hill sprints. Scaling options on the day if no hill accessible.

Monday

Mob #1

A. Shoulder – Internal rotation

B. Ankle – Against wall

C. Hip – flexion

Session #1 – CF

A. Practise Roll to Handstand on rings

B. Practise your triple unders

Carl Paoli & Jami Tikkanen – Triple Under Progressions from Alex Haines on Vimeo.

B. Three rounds for time of:

500 meter Row
12 Overhead squats 60/40kg (135/95lbs)
50 Double-unders

Post time to comments

Mob #2

A. Shoulder – Internal rotation

B. Thoracic spine

C. Hip – Extension

Session #2 – Weightlifting + Gymnastics (Tempo method)

A. SDL + Hang Snatch (above knee) + Overhead Squat – 6 x (1+1+2) @ 60% and above
- 3sec pause/squat

B. Tempo Gymnastics (Superset – alternate between B1 and B2)
B1. Ring push up – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds down : 0 pause : 2 seconds up : 0 pause), rest precisely 40 seconds before ring row

B2. Ring row – 3 − 5 x 8 − 10, Tempo 2020 (2 seconds up : 0 pause : 2 seconds down : 0 pause), rest precisely 40 seconds before ring push up
- Make sure to pull low on the B2
- Make sure to initiate with shoulder forward first on the B1, thumb turned out with locked elbows at top

Strict Handstand Push-ups
19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

2k Row
For Time:
2,000 Meter Row

• For Time of:
Assault Bike 15 Kcal
One-Arm KB Snatch Sx (32/24Kg) 15 reps
Assault Bike 15 Kcal
One-Arm KB Snatch Dx (32/24Kg) 15 reps
Assault Bike 15 Kcal

5 rounds For Quality:
10 Dumbbell Deadlifts, You choose the DB weight
10 Dumbbell Thrusters, Same weight as the DB DL
100ft Farmers Carry, Same weight as the DB DL
You can adjust the weight up or down each set but use the same weight for each movement each set

Not for Score: 15:00 Recovery Bike Athlete's choice on Erg Bike or Assault Bike.

On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Metcon (time)

For time:

21 Squat snatches
15 Overhead squats
9 Push press’s BTN

*5 Burpees penalty everytime you drop the barbell.

Timecap: 6 minutes

M: 60kg N: 40kg

Accessory:

DB Bench press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

Friday 30th August 2018

Aerobic capacity
4 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

Score is total time, including rest, to complete all four rounds.

Kasvavalla painolla:

5 kierrosta
5 rinnallevetoa kyykkyyn
7 leuanvetoa
1 min lepo

TBA - will post later this week