100 air squats
75 DU
50 KB swings @16kg
25 burpees
20 T2B
15 box over jumps ”20
10 OHS 30kg

Parin kanssa yhteensä 100 thrusteria kahdella kuulalla, toinen roikkuu toisen tehtäessä.

Friday:
Group Warm Up

Focus #1
5 Sets of 5 Tempo Deadlifts
Work at around 50%. Not focused on going heavy

Focus #2
Close Grip Bench 3x5

Score=Bench 3RM

PostWOD:
400 cool down
Foam roll back
Cat/Dog holds

Total 105min

2 sets of:
Row 300m
5 HSPU 1 abmat
10 T2B

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
> 2 abmats + tekniikkakiekko: 4, 4, 3, 4
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
30, 30, 30, 30 sec
Minute 3 – Unbroken Double-Unders x 30-40 reps
30, 40, 40, 40

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps.

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs) > 35 lbs
20/15 Ring Dips (ladies, 15 reps) > 8 reps
Run 400 Meters > not done

Results: 4.45, 5.01, 5.18, 5.25
Avg/max HR 172/189
Total 23.25

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Total 105min

3 sets of:
Row 300m
10 KBS 16kg
10 burpee

BMU practice for 10 min, 5 sets, best red rubber band

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
Rest 45 seconds
Results: 11, 12, 12, 11
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Results: 10, 9, 7, 6

E.
1000m row

5 x4 painoja korottaen

AHAP
Bottom Front Squats
3-3-3-3-3-3-3-3
*Starting from the bottom

5x2 As high as possible