Strict Pull Ups

1 set Max reps Strict Pull Ups

Warm Up
3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fasrt
Row, Ski, Air Bike
then some overall streching and some activation things with bands if feeling like it!

Metcon
Row, Ski, Air Bike, Row, Ski and Air bike (total 6 times through this)
24/30 calories (fast)
rest 1 min
20/25 calories (faster)
rest 1 min
16/20 calories (fastest)
rest 1 min
NEXT WEEK WE HAVE TRIANGLE EVEN ITS LIGHTER WEEK OVERALL.

3 sets :

10 Weighted tempo Push Ups
10+10 Banded Triceps extension
20 Banded Pull Aparts

For time :

5 rounds

50 Double Unders
10 OHS 42,5 - 30kg

directly into....

1 round

30 OHS 42,5/30kg
100 Double Unders

( 8 - 12 )

Snatch + hang snatch , 8x(1+1)x 70% concentrate on technique

Weightlifting&Strenght
Emom 15
1 clean&jerk, build to heavy single. Start @50% of 1rm and add +2.5-5kg
and after this if you feel like you got some more to take, take it and max out! (MAX 3 EXTRA LIFTS)

PUT THE BEST LIFT WEIGHT TO RESULT AREA.

Accessory Work
2 sets
10+10 half kneeling kb bottom up press @light weight
12-15 hardened ring row
rest 2-3 min

Cool down
2-3 min light row
:30-45 hip flexors streching
:30-45 adductor strech
1 min prayer pose

WOD
2 sets
For Time:
10 burpee box jump overs @50/60cm
15/12 calories of bike erg
15-25 pull ups
15/12 calories of bike erg
15-25 toes to bars
15/12 calories of bike erg
10 burpee box jump overs @50/60cm
rest 1:1 bwn sets
target time 6-7 minutes , cap 8 min.
on burpees steady pace, stepping down and turning around same time.
BERG should be mod/fast pace = 900/1100 cal/HR + is good goal
pull ups / toes to bar done in 1-3 sets with small break bwns.
Score is total time.

4x max reps
- Strict, no kipping
- Rest 60-90sec btw sets

Superset x 6 rounds

Barbell Strict Press Build to a 6 RM over 6 sets.
Rest 1:00
Mixed Grip Strict Pull-Ups Sets of 4-5 between sets of Shoulder Press.
Rest 1:00

Options: Weighted Mixed Pull-ups, Mixed, Partner/Self/

Warm Up
2 times with Air Bike
40s easy + 20s moderate + 10s fast
then
3 times with barbell
3 clean pull + 3 tall clean (power catch)+ 3 tempo strict press + 3 TEMPO front squat + 3 split jerk
rest 30-45s

Metcon/Wake Up
6 sets 45 sec fast / 45 s easy/recovery pace Rowing

Weightlifting
3 sets @30-40% of 1rm clean jerk
3 muscle clean + 3 tall clean + 3 jerk balance

5 sets total
Halting clean deadlift + squat clean + split jerk
2+2+1 reps @50,55 % of 1rm clean&jerk
2+1+1 reps @60,65% of 1rm clean&jerk
1+1+1 reps @70% of 1rm clean&jerk

halting clean dl = pysäytys , just irroituksesta, polven alla, polven päällä ja reiden puoli väli, pidä asento / harjoittele veto linjaa.

Strenght
5x6 reps of power cleans, climb up on weights but start/finish with 10% lighter weights you used last part.
rest 1.5-2min bwn sets

Accessory Work
3 sets

4-6 strict hspu
rest 30-45s
4-12 kipping hspu
rest 1.5-2min bwn sets

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 min calf smash with roller
1+1 min adductor smash with roller
1+1 min lat smash with roller
1-2 min russian baby strech
1+1 min calf/achilles strech on deep squat