Event Date: July 23, 2014

Warm Up

400m Run

10 Air Squats

10 PT

10 GM

25m Burpee Broad Jump

Strength

DELOAD WEEK

Using 1RM

“Push Press”

5x40%

5x50%

5x60%

WOD

30-20-10 for time

S2OH 165/115# (shoulder press, push press, push jerk allowed)

Back Squat (good range of motion and good depth)

HRPU' (quality reps thighs and chest touch the floor)

3*
50* SU + 25* DU
5* Inch Worm
10/10* KBS
10/10* KB Press

6*
9* Strict HSPU
6* Squat Clean 80/50kg
3/2* Rope Climb
1' rest BTR

TC 40'

5 RDS, 0:40 on, 0:20 Off
Hang on pull up bar
Arch Hold
Plank Hold

"Fight Gone Bad"

Three rounds of:

Wall-ball 20/14lb (Reps)
Sumo deadlift high-pull 35/25 kg (Reps)
Box Jump 20" (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Käppänä leppäilöö

Aamu: 30 min
1 min walk/1 min run
avg. HR 122
7.31/4.37 min/km

Ip: 120 min

1.Own skill
A. Ring MU practice for 30 min
- Progressions
- MU partner assisted 5 x 1 reps

2.CF JKL wod 9.5.2018

1. JG scaled competitor 9.5.2018 A. 3 rounds > 1 round of:
2. 10 parallel bar dips w/3 sec. neg.
3. 10 strict pull up w/3 sec. neg.
4. 60 s. closed tuck front lever hold
5. 60 s. ring support hold
6. 60 s. hollow hold
7. 60 s. arch hold

Ma:

Lepo!

Ti:

Kevyt aerobinen 45min.

Ke:

A.
Snatch technique:
Muscle snatch: 5x3
Snatch balance: 5x3
3-pos. Snatch: x5

B.
Bs: 3x5 (60%)

To:

Lepo!

Pe:

A.
Clean & jerk tecgnique:
3 Tall clean + 1 jerk x3
2 Hang clean + 1 jerk x3
1 Clean & 1 jerk x3

B.
DL: 3x5 (60%)

C.
5-7 rds: for quality
400m Run
1-3 Ring MU

La:

Kevyt aerobinen 45min.

TAI

A.
EMOM x10:
1. Row 1min
2. HSPU (6-8)

Rest 5min.

EMOM x10:
1. Ab 1min
2. T2B (6-8)

Rest 5min.

EMOM x10
1. DU (40-60)
2. Pull up (6-8)

Thursday
Strength: 5 mins to build upto 85-90% of your 1rm C&J
Then perform 1 rep Emom for 10 mins

Wod: 2x4 min amraps (1 min rest)
1A: 4 min amrap
10 AKBS
20 DUs

1B: 4 min amrap
10 Burpees
20 DUs

Wod: same the rest of this week we are reaching are peaking stage in the cycle so move fast and go hard!

Se lo avete:
• 1 set of:
Prowler Pushing (Heavy) 30 m
Riscaldati progressivamente sino ad un carico pesante con cui riesci a fare 30 m continui al
massimo sforzo.

50/30 Box Jumps 24"/20"
50/30 jumping pull ups
50/30 kettle bell swings 24/16kg
50/30 walking lunges
50/30 knee to elbow
50/30 push press 20/15kg
50/30 back extensions
50/30 wall balls 9/7kg
50/30 burpees
50/30 double unders