3x10/10 Back rack lunge

60 Min of:
Row @ 60/70% MHR

WOD 141024:

BB Cycling

1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

Strength/Skill

Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

“Fran”

Compare to 140719.

21-15-9 of:

Thrusters 95/65#
Pull-ups

Moja propozycja:

Technika ROW

dalej bez zmian

Rest day, total workouts of the week 16 hours, x 9

Metcon: ma, ti, ke, pe, la
Aer: ti, to - 1 h 50 min
Squat: 1995 kg

Gymnastics:
CTB -
Pull up -
TTB - 80
HSPU - 55

MU - 26
BMU - 48
Bfly - 175
Bfly CTB - 1 harjoituskerta
HSW - 74 m.

AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2 x 800 m @ 180 s. pace
- 400 m walk rest between sets / 4.00
- Times: 182 s., 182 s.
- Rest 3-4 min / 4.00

B. 3 x 600 m @ 135 s. pace
- 300 m walk rest between sets
- Times: 138 s., 69 s. (300 m.), 145 s.

PM: 135 min
Warm up for 15 min
1.HSW
- 15 m.

2.Ring muscle up practice
- Skill drills
- MU 4x1 + 8x2
- MU + HTR 2x1+1
- Total of 22 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 5-10 s. intervals - 8x10 s. / 80 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 6 reps
D. False grip hollow rocking swings
- 3-4 x 5-10 - 2 x 6 reps

4.Deadlift
4x6+ @ 77 %
- Rest as needed
- Last set 13 reps

5.Strength accessory
A. 4 sets:
- 8+8 Goblet lateral lunges
- Tough effort Supine GHD Hold (Rpe 8.5)
- Rest 90 s. between rounds

Saturday

5 sets of
2 squat clean + 1 split jerk

3 Rounds of:
1a) DB Neutral Grip Bench Press x 10. Rest 30s.
1b) 1-Arm DB Rows x 10 ea. Rest 30s.
1c) Russian Twists w. a plate x 20. Rest 30s.

• Tri-set with minimal rest periods.