3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel

2:00 / 1:00 / 0:30 each @ increasing pace
1) Bike
2) Row
+
Build to workout weight for thrusters and DB devils press
* between sets: few sets of box jump overs and Bar muscle-up drills:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
@ workout weight
200m Row
3 Bar muscle-ups
4 Thrusters
400m Bike
3 DB Devil’s presses
4 Box jump overs

Väliviikko VOIMA-ohjelmoinnissa! Tee harjoitukset annettuja prosentteja ja kuormia suuntaviivoina pitäen ja kroppaa kuunnellen. Tarkoituksena on, että viikolla 7 (10.2. alkaen) ollaan palautuneita 1RM nostoja varten.
__

LÄMMITTELY
3-5min ergo
Sitten 3 kierrosta:
8+8 Gorilla row vuorokäsin (kevyt)
8+8 käsipaino-pystypunnerrus istuen
10 maljakyykky
5-10 penkkipunnerrus (kevyt)

PRIMER
-Nousu ensimmäiseen työsarjaan noin viiden toiston sarjoilla.

PENKKIPUNNERRUS
5 @40%
5 @50%
5 @60%
-2-3min lepo sarjojen välissä

APULIIKKEET
3x8+8 penkkipunnerrus käsipainoilla vuorokäsin RPE 7
3x10 Pull over käsipainolla RPE 7
3x20 Russian twist lisäpainolla
-1-2min lepo sarjojen välissä
-liikkeet voi tehdä yksi liike kerrallaan tai kiertoharjoitteluna

EMOM 12

Minute 1 : 14 Goblet Squat
Minute 2 : Bike 12/9 Calories
Minute 3 : 6 Single Arm Devils Press

Block Snatch, four singles.

AMRAP 20

Row 750/700m
20 Push-Ups
30 Kettlebell Swing 24/16kg
40 Sit-Ups

Deadlift ( Deadstop )

5 x 2 @ 80%+

Go Every 2:30

AMRAP 40, in Teams Of Two

100 Wallball Shots
100 Push-Ups
200 Air Squats
200 Sit-Ups
300 Single Unders

Split reps as you like