Laura Nitowski

16.08.25

45 min @ 75%:
1 min assault bike
1 bar muscle-up
1 min row
20s handstand hold – free-standing or against wall
1 min FLR on rings
50’ bear crawl
1 minute single-unders
1 ring muscle-up + 10s L-sit hold
1 min shuttle run – 10 yard increments

16.08.24

AM:
10 min assault bike @ Z1
+
Russian dips on parallel bars
5x20s practice; Rest 90s
+
Straight arm static DB hold
5x30s/side; Rest 60s b/w arms
+
800m sled drag @ moderate weight

PM:
A. E30s for 10 min:
1 squat jerk
*Technique and position over load.

B. EMOTM 10:
1st: 2 touch-and-go power cleans
2nd: 2 touch-and-go push presses
*Set up two separate bars.

C. Front squat
3,2,1,3,2,1; Waveload; Rest 2-3 min

D. For time:
10 power cleans (145)
8 power cleans (155)
6 power cleans (165)
4 power cleans (175)
2 power cleans (185)
*11 min cap.

16.08.23

AM:
30 min @ 75%:
2:30 row
2:30 shuttle run – 50’ increments
2:30 step-ups, alternating (20)

PM:
A. Front squat
Build quickly to a challenging 3 for today, then do 3×3 @ 85% of today’s tough set

B. For time:
9-7-5 ring muscle-ups
21-15-9 strict handstand push-ups

C. 10 min:
30s assault bike @ 85%
30s assault bike @ 50%
+
(Rest 5 min)
+
21-18-15-12-9–6-3:
Box jumps, step down (24)
DB thrusters (75/hand)
+
(Rest 5 min)
+
10 min:
30s assault bike @ 85%
30s assault bike @ 50%