LPO 50 (Last day in Studio Igarashi)

WOD:

3 x 3 Muscle snatch, 3 o/h squat @60kg

3 x 1 Power clean, 5 Front squat @90kg (3 sec pause in rock bottom)

Quick and Clean

WOD: 

10-8-8-6
Front rack step-up @2x22.5kg
Double KB cleans @28kg

9.55

Dead Deload

WOD:

3 rds of:
Clean pulls @120kg
Power cleans @80kg

3 x 5 Ring curl (behind back) to push-up

Dynamic Dupla

WOD:

Strength:

Shoulder press 5-5-5
75lb-95lb-115lb

Conditioning:

For time, with a partner. 

60 Pullups (partner must be in hanging hollow)

60 Push Press 95/65# (partner must be locked out overhead)

60 Lunges 115/75# (partner must be holding in front rack)

60 Push-ups (partner must be in plank)

60 Deadlifts 225/155# (partner must be holding bar at extension)

Sam & Matt 13.50

5-3-1 & BBB 10

WOD:

Muscle snatch 3-3-3
50kg-55kg-60kg

Back Squat 3-3-3
120kg-130kg-130kg

5-3-1 & BBB 9

WOD:

Deadlift 3-3-max (5)
130kg-140kg-150kg

4 rounds of:
6 strict pull-ups (first 3 each round were chest-to-bar)
6 strict HSPU (2nd round only 3 reps with hands on 45lb plates)

5-3-1 & BBB 8

50 sdhp @20kg
6 single KB press @16kg
banded o/h distraction

WOD:

3-3-max(4) Military press
60kg-62.5kg-67.5kg


10 min AMRAP of:
2 rope climbs 
10 hollow rocks
8 banded push-ups (green)
40 double unders

2 rd, 35 du

5-3-1 & BBB 7

Deadlift
5@75%, 5@80%, 5@85%
120kg-130kg-140kg

5 rounds of:
10 Back Squats @80kg
10 Ab-wheel rollouts
Time = 9-10 min

5-3-1 & BBB 6

500m row
Shoulder mobs
Hang from bar for 1 min
Handstand practice

WOD:

Superset press and muscle-up

Shoulder press
5@65%, 5@75%, 6@85%
50kg-55kg-60kg

Muscle-up
3-3-4-3-2

Pull-up (supine grip)
10-8-6-6

Last Chance Sabado

4 Supersets:
6 Front squats @100kg
10 Kb rows each arm @24kg

5-3-1 & BBB 5

Pre:

Flight Simulator -10 min time cap

10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10
UB double unders (if you fail a round, start that round again)

finished round of 30


WOD:

3 x 5 Bench Press @80kg

5 x 10 Shoulder Press @40kg (last 2 reps in last set were push press)

Later:

5 x 10 DB Row @16kg 

5-3-1 & BBB 4

WOD:

Deadlift   
5-3-1-1

130kg-150kg-170kg(f)-170kg(f)

5 x 10 Back Squat @80kg 

5 x 10 Ab-wheel roll-out 

5-3-1 & BBB 3

WOD:

Shoulder Press 
5-3-1
60kg-70kg-75kg

5 x 10 Bench Press @50kg (slow) - Rest 90 sec

Pull-ups (supine grip) - Rest 2 min 
10-10-10-8-8

Leme Legs

Football and swim with Ed

WOD:

Tabata Sprint
800m ish

4 x 10 Strict Dips - 60 sec rest

400m Walking Lunges
13.24  -  aimed to stop every 100m, ended up stopping 7 times..

LPO 49

Competition at Centro de Levantamento de Peso in Freguesia:

Warm up Snatch x 2

70kg (f) 70kg, 75 kg (f)

Warm up clean & jerk

90kg, 95kg (f), 95kg