LUN 26.03.18

Session A FRONT SQUAT A. FIND 1RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 1RM STRENGTH B1. DEFICIT DEADLIFT FIND 5 MAV B2. DEFICIT DEADLIFT 2X5@90%A2 C1. ROMANIAN DL 31X1 6 reps x 4 set - 90” rest C2. Banded Knee Curl(prone) 20x1 6-8 rep x 3 set - 1’ rest Session B CONDITIONING D. FRIDAY - "GUN SHOW"  “Gun Show” For Time with a 20:00 Cap: 50 Barbell-Facing Burpees 50 Sumo Deadlift High Pulls (115/80) 35 Burpee Box Jumps (24′′/20′′) 35 Dumbbell Power Cleans (50’s/35’s) 20 Burpee Box Jump Overs (24′′/20′′) 20 Bar Muscle-Ups  If we reach the 20:00 time cap, add :01 for each repetition not completed. #ONESESSIONTOWIN A-C1-C2-D.

Session A 1CLEAN + 1F.SQUAT + 1JERK A1. FIND 1RM Back off A2. EMOM 10’ 2CLEAN + 1F.SQUAT + 1JERK@70% FRONT SQUAT B. FIND 2RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 3RM ACCESSORY C1. Dumbbell Bench Press (Supine Grip) 22x0 6-8 rep x 3 set - 1’ rest C2. Chest Supported dumbbell prone Row 2011 6-8 Arm x 3 set - 1’ rest C3. Ring Pushup 30-60” unbroken x 2 set - 30’’ rest C4. Ring Row Arch 2020 6-8 Arm x 2 set - 1’ rest Session B CONDITIONING D. ”POWER TRIP" AMRAP 15: 15 Hang Clean (60/43kg) 30 Wallballs (20/14) *Females to a 9′ Target 60 Double-Unders #ONESESSIONTOWIN A1-B-C2-C3-D. IMG_WOD_VEN

Session A CLEAN&JERK A1. FIND 1RM Back off A2. EMOM 10’ 3 C&J@70% FRONT SQUAT B. FIND 3RM Set #1 – 5rep@40% of 1RM Front Squat Set #2 – 5rep@50% of 1RM Front Squat Set #3 – 5rep@60% of 1RM Front Squat Set #4 – 3rep@70% of 1RM Front Squat Set #5 – 3rep@73% of 1RM Front Squat Set #6 – 3rep@76% of 1RM Front Squat Find 3RM ACCESSORY C1. Dumbbell Bench Press (Supine Grip) 21x1 6-8 rep x 3 set - 1’ rest C2. Chest Supported dumbbell prone Row 2111 6-8 Arm x 3 set - 1’ rest C3. Ring Plank 30-60” unbroken x 3 set - 30’’ rest C4. Ring Row 2020 6-8 Arm x 3 set - 1’ rest __________________________________________ Session B CONDITIONING D1. 21-15-9 OHS@43/30 7m HS Walk Tabata D2. (1 Tabata=8rounds 20” on 10” off) 1 Tabata Thrusters@43/30 1’ rest 1 Tabata Pullups #ONESESSIONTOWIN A1-A2-C1-C2-C3-C4-D1. IMG_WOD_Friday