Friday 3rd November 2017

6 sets:
200m at fast pace ,100m walking recovery
Sprint: 100m
50 monopodal single unders (25 L + 25 R)
Sprint: 100m

Walk 100m back to original starting point between sets.

3 rounds per person
Partner 1: Deadlift hold, pick weight
Partnet 2: 10 Deadlifts, pick weight
*Switch after a quick 10, touch-n-go
*slight progressive, Rx = BW/0.8BW

3 rounds per person
Partner 1: barbell front rack hold, pick weight
Partnet 2: 12 hang power clean , pick weight
*Switch after a quick 12, touch-n-go
*slight progressive, Rx = 95/65 or above

[Front rack Mobility warm up]
(

)

1RM in 20min:

3 position Clean (high hang, hang, floor) + Split Jerk AHAFA

Ohje: Hae päivän maksimi kahdessakymmenessä minuutissa. Rinnalleveto kolmelta korkeudelta (korkea riippu, riippu, maasta) ja työntö saksiin.

Tabata 4'
Strict Chin Ups / Plank
+
Tabata 4'
Ring Rows / Squat Hold

3rds
10x KB/DB over burpee
10x KB/DB swing
10x KB/DB over burpee
10x thruster

rest 2min. between rds

3-3-3-3-3-3-3-3 of:
BB Back Squat 72.5% 1RM (Tempo 33X1)

Clean&jerk x 2 reps @60-70%

SPLIT JERK
7 Sets of the Complex:
1 Pausing Split Jerk + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk

Alkulämmittely ja mobility

Tempaus harjoittelua

6 x 3min
60m juoksu
20 vuorikiipeilijää
20-30s lankkupito

Loppuvenyttelyt

In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)