2 RDS:
02:00 250m Row + ME Power Snatch 50/35
02:00 Rest
02:00 25 KBS 24/16 + ME CTB Pull-up
02:00 Rest

Reisi-pakara-pohje rullalla

3 rounds for quality and load:
*100-150 Farmers walk ( with kettlebells )
*15 m Overhead weighted lunge (dumbbells or kettlebells etc.)
*10 High box jump

-unbroken sets in farmers walk and overhead walking lunge

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

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4X1:00 ME Strict HSPU w/ added deficit (set 1 on floor, set 2 on 1 10# plate, set 3 on 2 10# plates, set 4 on 3 10# plates) – rest 2:00

1b) 3X15 Reverse Hypers /// Russian Hammer – medium/heavy, rest 2:00

Conditioning

3 rounds for time of:

50 Double-Unders
30 Wall-Balls 20/14#
10 Muscle-Ups

TC: 20 min (próbując MU)

Open Gym klo 15-16

BBG

1) Power Clean: 2RM – 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups – rest 90 sec.

Conditioning

“Dianabeth”

For time:

9 Power Cleans 225/155#
21 HSPU (Kipping is allowed)
7 Power Cleans 225/155#
15 HSPU (Kipping is allowed)
5 Power Cleans 225/155#
9 HSPU (Kipping is allowed)

BBG

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90%

(Dodatkowo)

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

1b) 3X8 Jumping Good Mornings – heavier than last week, rest 90 sec.

Conditioning

2k ROW - traktować jako Benchmark! To jest standardowy dystans na wyścigach wioślarskich.

Dla grupy która robi trening we własnym zakresie:
- obowiązkowo blok BBG lub technika ciężarów w czasie pozostałych odcinków ROW.

BBG

3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

(dodatkowo)

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

Conditioning

For time:

Run 800m
30 KB Swings 32/24kg
50 Pistols (alternating)
30 KB Swings 32/24kg
Run 800m

Clean & Jerk Technique