MIDLINE CONDITIONING
For time:
21 – 18 – 15 – 12 – 9
Weighted AbMat Sit-Ups 7,5kg/5kg
Assault Bike Calories

5 sets
10 Revrse DB FLys
15 Scapular depressions https://vimeo.com/175180445

Thursday 15th March 2018

POWER CLEAN AND PUSH JERK

3-3-3-3-3

Warm up and work up to a heavy triple.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

Extra credit
EMOM 10:
ODD : 10 X-Band Walks Left + Right
EVEN : 10 Strict Push-ups

90 min
1.Aerobic work

A. For 60 min / 2 rounds of:
10 min row
10 min bike
10 min crosstrainer
125/148

2.Core
A. 3 rounds of:
15 curl up w/2 sec. hold at top
20 s. side plank hold
20 bird dog

B. 3 rounds of:
20 hollow rock
20 leg raises
40 side heel touches

for time
Run 800m
100 burbees
100 KBS 16kg
100 squats
100 sit-ups
100 Kb snatches 16kg
100 walking lunges
100 push ups
100 split leg squats
100 Du's
100 shoulder taps
Run 800m

Saturday

Soudun tekniikka

Every minute
Snatch dl + hang snatch + snatch balance
70%+

Saturday