3x3
3x2 rinnalleveto + ylöstyöntö

WOD

50-40-30-20-10

• Saltos al Cajón 30/60cm (muro)
• Abdominales

COMPLETAR AFAP (LO MÁS RÁPIDO POSIBLE).

Posted on August 5, 2014

8.5.14 Tuesday
Event Date: August 5, 2014

8 5 14 Tuesday

Warm Up

DyNamic WarmUp

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissors Kicks

1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

Strength

Bench Press @31x1 3-3-3-3-3

Rest 45sec (80-85% of 1RM)

WOD

15min. AMRAP

5 Clean TnG 205/145# (Squat)

1 Split Jerk 205/145#

10 Plate Burpees 45/25#

Cash Out

30 Hollow Bodies

30 Supermans

Competitors Olympic Lifting

High Hang Snatch + OHS

4 total sets. Each set = 1 High Hang Snatch + 2 Overhead Squats. Work from Position 1.

Start at 60% of 1RM Snatch. Level load across all sets.

Linear progression

Target 5kg increase /if work sets are above 100kg

Target 2.5kg increase / if work sets are below 100kg

Front Squat

4x3 Level load across all sets. Start at 75%. 3 second pause at bottom.

Linear progression

Target 10kg increase / if work sets are above 120kg

Target 5kg increase / if work sets are below 120kg.

#Strength
6x3 of:

• BB snatch-grip deadlift

Ilmakyykky
Pystypunnerrus
Vauhtipunnerrus

Superkids:

5 x 10 pystypunnerrusta, keppi tai kevyt tanko

Ninjat:

5 x 7 pystypunnerusta, sopiva paino

3 x 2 muscle up,
5-10 sek pidot dipin yläosassa, alaosassa ja leuanvedon yläosassa.
Jos MU ei mene, tee
5 x 2 negatiivinen MU, samat pido

Koita lisätä sekunteja viimeviikkoiseen

Work on Snatch Balance.
I ended up doing a squat snatch and a power snatch at the beginning of the sets toward the end and then going for 5 reps of Snatch Balance.

5x3 pelkkä tanko, ponnistus kulmasta

Alkulämppä leikki
Reaktio peli

Emom 6
1) 4-6 Mave
2) max 30s lankku

WOD Tiimissä 12min Amrap
Metrit koneella
~Oman vuoron jälkeen 5 GTOH

Eilinen/Lepo