Ran with Todd, Rhonda, and Sophie
38:16
9:34 miles
Felt really easy and had good breathing throughout.

WARM UP 10min 1-2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH
3@barbell, 3@up to 60%, 2×3@65%, sn-%, rest btw sets 2min, example up to 50/55/60%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN
3@barbell, 3@up to 60%, 2×3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack, split both side 1+1
2@up to 60%, 2× 2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

3rnds for quality
5/5 dead bug
10 hollow body rock
20" plank hold
10 superman

10' EMOM
1: 5-8 pull up/ring row
2: 10-15 banded pull apart

Warmup:
400m run
2 rounds
10 pushups
10 situps
10 squats

WOD:
8 rounds
30 sec GHD
30 sec plank hold
8 rounds
30 sec box jumps
30 sec wall sit
8 rounds
30 sec press (15 lb bb)
30 sec overhead bar hold

246 reps

Worked on Level 2 checkoff
10 kipping pullups
5 dips
1:26 400m run
30 pushups
70 lb press
70 lb power clean
65 lb power snatch
1 rope climb

1) BMU Tech of coach's choice

2) E3MOM x5:
Track 1 (< 5 UB BMU):
- BMU training or 1 set of BMU (RIR 2-3)
- remaining time easy machine / SU / rest

Track 2 (5+ UB BMU):
10 push up (1-2 sets)
15 air squat
1 set of BMU (RIR 2, last round AMRAP)
- rest remaining time

3) E4MOM x4:
12/9 cal echo bike (TC: 45s)
4 sandbag squat clean (= sandbag to shoulder + squat) (68 / 55)
10-20 pull up / C2B (max 3 sets throughout the workout)

Tavoitetyöaika ~2min, TC: 2:30 / intervalli. RPE 8-8,5 eli ylläpidettävä (tai ainakin melkein) tahti ja jaot.

For time

• 15 clean and jerk
• 12 clean and jerk
• 9 clean and jerk

Worked on clean and jerk with Todd

2x2x35
2x2x40
2x2x46
2x49
2x52
1x52

PLEASE MAKE SURE TO REVIEW THE WHOLE SESSION AND READ THE NOTES BEFORE STARTING.

Today, we will test your grit, your conditioning and your ability to suffer (productively) on the BikeErg. We have three tests (5-minutes, 20-minutes and 1-minute), each done for max average watts (and total calories/distance for each). We use the watts as they allow for an athlete to athlete comparison (both absolute and adjusted to bodyweight) and % based prescriptions for conditioning (unlike calories and distance which don’t work so well).
Your goal is to give your BEST effort in each one of the tests, independent of the others = Focus on one thing at a time, you’ll have some time to recover between each test.

DATA (Collect this for each test)
Calories/distance. Your total calories and distance.
Watts. Your average watts.
Damper setting. Note your damper setting for your own reference.
Cadence. Note your avg. cadence for your own reference.

LÄMMITTELY
1 min laite jokaisen liikkeen välissä / 1 min liike
1. Kissa-lehmä
2. Kyykky käsien nostolla
3. Ylivienti päinmakuulla vk
4. Vuorojaloin lantionnosto

VOIMA
Kiertoharjoituksena 3 x 45s./25s.
1. Yhden jalan kyykky boksille oik.
2. Yhden jalan kyykky boksille vas.
3. Pull over vk
4. Vatsarutistus rullaten vk

AMRAP 8min
kahvakuulalla
10 x etuheilautus
10 x soutu etunojassa 1 kk
20 m farmers walk kuula toisessa kädessä