Juhannus
Turvallista juhannusta! Ensi viikolla taas jatketaan jumppia!
Author: CFH
"HIDALGO"
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.
"U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."
Rest / Open Gym
Rest / Open Gym
Front Squat – A
Build to daily/technical heavy 5 (1-2RIR)
in 10 minutes
Front squat – B
3 x 5 @80% of H5
Every 2 min
Conditioning
EMOM15
RX
1. 15/12 Cal Row
2. 20 Wall Ball @20/14lbs
3. 15/12 Cal Echo Bike
4. 20 KB Swings @24/16
5. 60 DU's
SC
1. 12/9 Cal Row
2. 15 Wall Ball @14/10lbs
3. 12/9 Cal Echo Bike
4. 15 KB Swings @20/12
5. 50 SU's
Shoulder press – A
Build to daily/technical heavy 5
in 10 minutes
Shoulder press – B
3 x 5 @80% of H5
Every 2 min
Gymnastics Conditioning
AMRAP16
RX
2 RMU / BMU
8 HSPU
10 Pistol squats
*Rest 1 min between rounds
SC
6 C2B / Pull Up / Jumping pull ups
8 Hand release push ups
10 SIngle leg squats
*Rest 1 min between rounds
Accessories
12 x 30 sec on / 10 sec off
1. Seated external shoulder rotation (R)
2. Seated external shoulder rotation (L)
3. Plank weight drag
4. Seated Leg lifts
Snatch – A
Build to a daily technical heavy:
1 Snatch + 1 Hang snatch
in 10 min
Snatch – B
5 x Every 1:30 @50-70% from todays heavy
5 Hang Power Snatch
Conditioning
4 x 3 min on / 1 min off
A)
400 m run
10 DB snatch
-> max reps DB over burpees
B)
500 m row
-> Max reps wall balls
RX 22,5/15kg + 20/14lbs
SC 15/10kg + 14/10lbs
Rest / Open Gym
Rest / Open Gym
Kesäbileet 14.6.
To be announced
Clean & Jerk work
Every 2 min x 9
sets 1-3
1 muscle clean + 1 front squat + 1 push press
sets 3-6
1 Power clean + 1 push press + 1 Push Jerk
sets 7-9
1 Power clean + 1 push jerk
Result is for the power clean & push jerk.
Conditioning
AMRAP15
In teams of 2
7 T2B
7 Thrusters
7 bar over burpees
*400m run
RX @42,5/30 SC 30/20
One starts with the amrap and the other with the run. Switch when the runner is back and continue the amrap from the spot where it was.
Rest / Open Gym
Rest / Open Gym