Hang clean 5x3
Clean Pull 5x3 @ 90% 1RM C&J
Front squats 3x5 @ 65%
+
6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups

Alkulämmittely ja mobility

Harjoitellaan naruhyppyä/tuplia

12min AMRAP
6 boxihyppyä
4 leukaa tai rengassoutua
6 punnerrusta
7.5m askelkyykkykävely

Loppuvenyttelyt

Leebeni. KK kävijät ei enää hierontaa tän jälkeen.

Power clean 5x3 +1-2,5kg förra veckan
WPU 3-3-3-3-3, Försök att höja tyngden för varje set.
+
For time:
150 rkb swing 32/24kg
50 ttb
Dela upp övningarna som du vill

Deadlift day.
Whatever you 4 rep max is; Set 1 you are using 65% of that 4rm , Set 2: 75% Set 3: 85% for a minimum of 5 reps but go to technical failure.

Auxiliary exercises: Hip press 2 x 12, single leg jumps 2x6/side,
Maintenance: Hamstring self myofascial compression, QL S.M.C

Tuesday 17th April 2018

For Time:
50 Double-Unders
25 Deadlifts 135/95
5 Bar Muscle-Ups

50 Double-Unders
20 Deadlifts 185/125
5 Bar Muscle-Ups

50 Double-Undefrs
15 Deadlifts 225/135
5 Bar Muscle-Ups

50 Double-Unders
10 Deadlifts 275/185
5 Bar Muscle-Ups

50 Double-Unders
5 Deadlifts 315/225
5 Bar Muscle-Ups

Scale Double-Unders to 25 attempts or 100 Singles as needed. Use progressively heavier loads on the Deadlift. The barbell should begin light and finish heavy for you (we’ve listed two options for scaled loads below). Sub Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups for Bar Muscle-Ups if you don’t have them, or scale some volume if you have some but not 25 of them.

Deadlift Scaling Options:
A) 115/75, 165/105, 185/125, 205/145, 225/155
B ) 75/55, 95/65, 115/75, 135/95, 155/105

Post time and Rx to comments.

1* Clean & Jerk

Complete as many rounds in 20 minutes as possible of

• 5 overhead squats
• 10 box jumps
• 15 shoot-throughs

♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box

-kuperkeikka eteen, taakse, haarat, lento, etunojaan
-kärrynpyörät, yhden käden
-arabialainen
-käsilläseisonta, käsilläkävely