4RFQ
10 Lateral Step Ups (ea)
20 Jump Lunges
Rest 1 Minute

10m Lateral Banded Walk
20 Squat Jumps
Rest 1 Minute

Tuesday 17th July 2018

SNATCH BALANCE / OVERHEAD SQUAT

Performance
Snatch Balance:
5-3-1-1-1

Build to a heavy single.

Fitness
Tempo Overhead Squat (3211):
2-2-2-2-2

Build to a heavy double.

Post loads to comments.
Exposure 6 of 8

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5 Rounds or 20 Minutes:
3-5e Turkish Get-Ups
5-8 Strict Pull-Ups
300m Row

Post work to comments.

For time

• run 200 m
• 20 jump squats

And then

• row 500 m

EMOM 20:00
Minute 1: 20s Calorie Row
Minute 2: 20s Calorie Bike
Minute 3: 20s Max Devils Press (athlete choice of weight)
Minute 4: 20s Double Unders

• Goal: hard 20s efforts, but NOT maximal.
• Score = total Devil's Press reps

Suitcase RNT Split Squat
20X1; 5-6/leg; rest 60sec x 3 sets

Strict Pronated Pull-up
31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict)

EMOM 14

Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Morning: 30 min
30 min walking, including a breath ladder up to 10
105/128

Afternoon: 120 min

1.Jacked gymnastics

A. Ring MU technique
B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
12 7 5

2.Skill: HSW practice for 10 min

1. Conditioning from TTP Engine week 5 Breathing warm up Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
30s @ rest
Rest. 2 minutes between sets of intervals

Row 1.52.4/500 m, 1.51.7/500 m
AB cal: 42, 43
165/182

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Dumbbell Single Leg Romanian Deadlift
31X1; 5-6/leg; rest 60sec x 3 sets

Single Arm Dumbbell Press
(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

Work up to 1RM

BACK SQUAT
- 95*5
- 135*5
- 185*3
- 225*3
- 275*1
- 295*1

PUSH PRESS
- 95*3
- 115*3
- 135*1
- 155*1

DEADLIFT
- 185*3
- 225*3
- 275*1
- 315*1
- 365*1

BENCH PRESS
- 135*3
- 155*3
- 175*1
- 185*1
- 195*1
- 205*1

PULLUP
- 5 kipping
- 8 kipping
- 4 kipping

Find din 4 RM strict press