voimistelua

Strength

Back Squat

2-2-2-2-2-max effort @75%

5 heavy KB swings between sets

Linear Progression:

Squat 3 x 5 (+2.5kg)
Press 3 x 5 (+2.5kg)

WOD

90 sec max rep barbell step-ups 40/30kg
30 sec rest
90sec max Cal row
30 sec rest

3 rounds for reps

20"" box for men
16"" box for women

Afterparty

3 banded Squats 50% 1RM
6 depth jumps

5 sets

1min rest between sets

Strength:
5RM Snatch

10 min EMOM:
3 touch and go snatch AHAP

1a) DB Push Press: 3 x 8. Rest 30s.
1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.
*Use challenging weights for all sets. This is 3 ”work sets.”

3-5 rounds, rest as needed:

1) 10 Double KB Sit-Up
2) 5 Manmaker
3) 6+6 Bulgarian Split Squat (weighted if needed)

RPE 3-4

3-4x
A1: 10-12 Kneeling 1-arm arnold press L+R
A2: 10-12 Barbell row on a bench

3x
B1: Max Overhead hold w/ 70-75% of 1RM OHS
B2: Max plank hold

All the sets must be unbroken. Rest as needed btw sets.
Go heavy with arnold, but focus on stability.
After overhead hold go straight into plank.

Split jerk
1)
20 minutes of split jerks. Technique or climbing.
2)
EMOM 9
1.3 Split jerks (2 sec. pause in the dip and in the catch)
2. 5 T'n'g split jerks
3. Rest
3)
Paused Front squat. 6*2 around 70% of 1 rm

AMRAP 6
500m rowing
400m run
Max reps burpees.
Tuloksesi on tehdyt burpeet.

EMOM 8 min

10-15 pushups/ 5 HSPU
10-15 squat jumps

Intervals

AMRAP 3 min
20 russian KB-swings
10 goblet squats

• rest 3 min

AMRAP 3 min
15 seated WB
20 russian twists

• rest 3 min