Deload

WOD:

3 min työtä, 3 min lepoa, 2 kierrosta / liike
( YHTEENSÄ 36 min)

LIIKE 1: Soutu
LIIKE 2: Kettlebell snatch (kierros1 vasen, kierros 2 oikea)
LIIKE 3: Linkkuveitsi

14 kierrosta

vuorottele burpee/lankkupito

On the min for 10 min:
Odd: 8 Hip thrust
Even: 3 Hang snatch (*moderate weights)

For Time:
30 Cal Row
30 Lateral Bar Burpees
30 Hang Power Clean 60/40

WOD 140909:

BBG

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00

Conditioning

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg

Rest 1:1

Pracujemy w parach (na podobnym poziomie wytrenowania)

Use 80% from 1RM for day of Snatch
5 x 3r Pressing Snatch Balance
5 x 3r Drop Snatch
5 x 3r Snatch Balance
1min Recovery
For Quality

10 min to establish 1RM for day, from ground to overhead with any Snatch variation(muscle, power or snatch).

TABATA:
abmat situp
abmat jalkojen nosto
abmat sivu vatsa (oik.)
abmat sivu vatsa (vas.)

Skill osuus: käsilläseisontaa parin kanssa

2 KIERROSTA:
1min pito jalkojen nosto 90 ast. rekillä
10 x ttb
1min hollowpito
10 hollow rocks
1min lankkupito
10 x vasen rutistus
10x oikea rutistus

5×3 minute AMRAP’s, 1 minute rest between;
3 Power cleans @60/40kgs
6 Push ups
9 Abs