10-8-6-4 Floor Press

• Add weight each set
• RPE 7 on last set

Front squat
8-6-4-2

1-3reps intank/ E3MOM

E3:30 x4
5-10m hsw / 5+5-10+10 plate step up (wall supported or feet on box) / 1-3 wall walk / 3-6 feet on box wall walk (tavoitekesto noin 20-40s eli ~2 sarjaa)
10 kbs (24/16)
12 / 9 cal row

Tavoiteaika: 1:30-1:45min / kierros
TC: 2min / kierros

Rasittavuus RPE 7-8

Skaalaus: Mikäli saat feet on box wall walkit helposti voit joko tehdä feet on box plate step upppeja tai siirtyä harjoittelemaan seinällä joko osittaisella liikeradalla tai kokonaisia wall walkkeja. Mikäli saat tehtyä 3 wall walkkia aikarajan puitteissa siirry tekemään plate step uppeja seinällä ja kehittämään HSW-spesifimpää voimaa ja kehonhallintaa. Mikäli pystyt kävelemään käsillä 1m+ pätkiä, voit treenata käsilläkävelyä ja skaalata matkan noin 2-3 osassa tehtäväksi.

10 rounds of:
150m Skillmill Run
10 DB Bench Presses 2x20/15kg
1 Rope Climb 4m

Power clean + front squat+ split jerk 5x (2+2+2)

5x 2 snatch balance + 3 ohs (3s pause)

LIGHT-MAXIMAL WEEK 9/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 3@50%, 3@60%, 3@70%, 3@75%, 2x3@80%, rest 2min

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NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 2x2[1+1]@80% rest btw sets 2min

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FRONT SQUAT + JERK DRIVE
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
3+1-3@65-70%, rest btw sets 2min

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CLEAN PULL *full foot
2x1@100% jerk-%, rest btw sets 2min

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video: JERK DRIVE

Perform 3 sets of 5 reps of Lunges, alternating legs and performing 5 reps for each leg.

3 kierrosta aikaa vastaan parin kanssa:

• 30 wall-ball 3m (N 6kg / M 9kg)
• 30 sdhp (N 25kg / M 35kg)
• 30 boksihyppy (N 40cm / M 50cm)
• 30 push press (N 25kg / M 35kg)
• 30cal soutu
• 30 etunojapunnerrus
• 10 takakyykky (kehonpaino)

Vaihdot aina viiden toiston välein.

4 x AMRAP 2

4 bmu / scaled 6 pull up
12 wallball 30/20lb.
max calories echo

rest 2min between sets

Target every round faster than previous/ Go fast, not all out!!