Tempo Back Squat (31X1):
2 x 8

Tempo Front Squat (31X1):
1 x 8

Perform 2 sets of Back Squats, followed by 1 set of Front Squats.

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5 Rounds for Time:
10 Power Cleans 95/65
10 Thrusters 95/65

A: Oly
Snatch
60% x2
65% x2
70% x2
75% 2x2
Clean & Jerk
60% x2
65% x2
70% x2
75%2x2
B: Strength
Front Squat
65% 3x2
C:Conditioning
5RFT:
20 Calorie Row
10 Thrusters 42/30kg

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

For time
15 T2B
9 DB squat snatch

15 T2B
6 DB squat snatch
15 T2B
3 DB squat snatch

TC. 5min
DB: 22,5/15kg

Find your 3rm thruster from the ground in 20min!

13 Min AMRAP

1 Rope Climb
11 Pull Ups
20 DU
14 Box Jumps

150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done

Wednesday 1st August 2018

BENCH PRESS

4-4-4-4-4

Use a controlled “faster up-slower down” tempo and find a max-effort set of 4 reps.

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Exposure 8 of 8

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5 Rounds or 20 Minutes:
8-10 Dumbbell Lying Triceps Extensions
1-3 Rope Climbs
20 Hand-to-Hand Kettlebell Swings (10e)

Build to a challenging set on the Lying Triceps Extensions. If you’re a rope climbin’ ninja, go legless. If not, use today to work your way up a few feet or do sets of 3-5 strict Chin-Ups instead.

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5 rounds

7 powerclean + 7 front squats + 7 push press + 7 back squats

Rest 2 min between the set

weight 50 % of front squat 1 RM