Pre WOD:
1 round of max strict pull ups

Got 10 reps ...

WOD:
In fewest sets possible (7 max sets)
- 50 Clean and Jerk - 135#/95#
- 50 Ring Dips (7 max sets)

Used 115# and 8 sets. Last few beat me and had to drop weight to knock out last 3 reps. 7 sets for rings dips, all with no band.

Post WOD:
5 minutes total of a plank hold (from elbows or hands).
In fewest sets possible

5 sets for planks using elbows and pushup position. Thanked the Nine Inch Nails tune that came on to help push through.

Erilaisia MU-harjoituksia

Back squat 4 RM, then 3x 2-3 reps @ same weight

6 kierrosta

7 rinta tankoon
7 leukaa
20 naruhyppyä

1* Clean & Jerk

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

20 Minutes Play
find a ball or balls of any size
Now Throw, catch, kick, bounce, balance +
Be creative, move the ball

sounds simple, see how well you can move

Pre-WOD:
Work up to heavy set of 3 Power Cleans (Touch and Go)

WOD - OTMEM 20min:
- Odd minutes - 5 Front Squat
- Even minutes - 30 II Unders

Continue to get strength back. Able to pull 145# for 3 rep cleans after 8 weeks of not being able to make an attempt. Actually worked II Unders, not settling for working singles.

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

HSPU

warm up:
classic gymnastic
ZOO walk "talicska"
3*5 push up

Headstand progression
with 10 workout