Alt EMOM 12 mins: Strict Pull-ups, Wall Facing Plate Climbs, and Strict Knee To Elbows

Every 1 min for 12 mins, alternating between:
6-8 Strict Pull-ups/ 2-3 negatives/ toe spotted pull ups
Wall Facing Plate Climb, 20 secs
Pike compression over KB 20secs

Bench press / or shoulder press

8-6-4-2

E3MOM /2-3rep in tank

In Pair

5K Row
+
Max Cal Bike until the clock hits 35min

Alternate A1/A2

A1. Back squat, Rest 1:00-1:30 before A2
Build to heavy 5 (H5) @ 2 RIR (80-85%)
+
1-2 x 9 @ 70-74% (2 RIR), Rest 3:00-4:00 b/t sets

A2. Strict wide grip pull up – 3 to 4 x AMAP – 3/2/1/0, rest 2:00 before A1

– Build to a heavy 5 (H5) @ 2 RIR (around 80-85%1RM). The intent is to leave some in the tank so that you can progress these next week.
– Once you’ve hit the H5 set, you have 1-2 back-off sets of 9 reps @ 70-74%1RM Back squat (not H5) (with 2 RIR on each set)
Notes (A2).
– Do the pull ups sets between the back squats (you can do them while building up on the squat OR after the top/heavy set)
– Wide grip = slightly wider than shoulder width, focus on pulling yourself up with your lats
– AMAP = As many as possible (with 3/2/1/0 RIR)

PAINONNOSTON KUNTOPIIRI

4-5 Kierrosta, :40s töitä / :20s lepo
1) Pyörä
2) Deadstop kahvakuulaheilautus
3) Pyörä
4) Etunojapunnerrus tai käsipainopenkki
5) Pyörä
6) Overhead askelkyykky tyhjällä tangolla
7) Pyörä
8) Landmine twist

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Tee harjoitus 70-80% intensiteetillä. Harjoituksen on tarkoitus toimia yleistä nostokuntoa kehittävänä harjoituksena, joten keskity hyvään tekniikkaan ja poltteeseen liikkeissä. Ota ensimmäiset kierrokset lämmittelynomaisesti ja rakentele painoja isommaksi kierrosten aikana. Tee kierroksia oman aikataulun sallimissa rajoissa.

2min on / 15s off x12:
a) BMU training
b) ~30s wall supported HS hold
~30s chinese plank on the floor
10 hollow rock + 10-20s hollow hold
c) air bike / bike erg @ zone 2

2x1x[2+1+1]@barbell, 2+1+1@60%, 2x1x[2+1+1]@65%, jerk-%, rest btw sets 2min

FOR TIME

21-15-9
heavy kbs@32/24
echo calories

FOR TIME SCALED

15-12-9
kbs@24/16kg
echo calories

TARGET UNDER 4MIN, TIME CAP 6MIN

Deadlift

4x3 (5s negative)

• 3 box jump after each set of deadlift

E3MOM /3+ rep in tank

EMOM x 10

4x 2 power clean + 1 jerk 65-70%
6x 1 power clean + 1 jerk 70-80%

E75s / or E90s