Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch W/U
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3x40 6x42.5

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Mid hang snatch jumper primer
3 x 3 empty barbell

Snatch, snatch balance & overhead squat
5 x 1 @ 80% of 1RM snatch

Push press
4 x 3 @ 75% of 1RM

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

OTM 10 minute
Overhead squat x 2

Penkkipunnerrus 3x3x85%
Kapea penkki @ short 3x8-10 (laske tanko vain "puoleen väliin")
Kulmasoutu 24kg kahvakuulilla vuorotahtiin 3-5 "hapottavaa sarjaa"
Voimapyörä 50-100 toistoa

Pre-WOD:
Find 1RM Back Squat (175#)

WOD:
6 Minute Ladder
1 Thruster 135/95
1 Bar Muscle Up (Pull Up/ Ring Dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...

Post WOD:
15/10/5 Weighted Sit Up/Non-Weighted Sit Up

Long road from recovery. 175# is the most weight loaded on a bar for squats in decades. Used 115# for WOD which was heavy for me. Completed 4 rounds + 5 Thrusters + 4 Pullups.

Aikaa vastaan parin kanssa:

Superkids:

5 x 30 naruhyppyä + 2 köysikiipeilyä

Toinen tekee, toinen lepää.

Ninjat:

5 x 30 DU + 1 köysikiipeily ilman jalkoja + 1 jalkojen kanssa

Toinen tekee, toinen lepää

1000m Row - 3:43
Back Squats - 4x185, 4x225, 4x255, 4x275, 4x295, 4x315, 4x335
Metcon - 500m Row, 50 DUBs, 10 B Squats (185lbs), 400, 40, 8, 300, 30, 6, 200, 20, 4, 100, 10, 2

Lepoja

Weighted chin-ups

3-3-3

3 sets of 2 reps