No workout

Pystypunnerrus Max1
-luvan kanssa voi feilata eli päätyyn asti halutessaan!!

Kapea penkki 70% x amrap

Seal Row 5x10
Alatalja 5x10 (kapea kahva)
Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä)
-valitse yksi liike

VIIKKO 8, HARJOITUS 1

LÄMMITTELY
5min ergo

jonka jälkeen 10min:

16 dead bug
5-10 TRX soutu/Aussie pull up
10 Kasakkakyykky
5 penkkipunnerrus *
5-10 takakyykky *

*nouseva kuorma

Penkkipunnerrus
6x3 RPE 8
-2min lepo sarjojen välissä

Takakyykky
3x8 RPE 7
-2min lepo sarjojen välissä

Leuanveto
3x max reps (jos saat ilman apuja vähintään 3 leuanvetoa)
tai
3x 6-10 (kuminauha-avustus)
-1,5-2min lepo sarjojen välissä

Snatch, go every 1:00-1:30

2-3 x 2 @ 74-79%
2-3 x 2 @ 79-84%
1-2 x 2 @ 84-89%
1-2 x 1 @ 89-94%

– Perform each set within the prescribed percentage range
– Build up within the range if you can
– Drop the bar between reps, reset and go on the doubles

AMRAP 10-15min
2min bike nosebreathing only
20s hollow
20s kip swing
20s shoulder taps

PK 1

3 rounds as a super set
10 front rack lunge
10 back extension
* -rest 2min between rounds
-lisää painoa edelliseen viikkoon*

A1. Strict press – 5/4/3/3+ @84+% (1-2 RIR on all sets), rest 1:30 before A2

A2. Incline DB row – 3 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

– Do your first set @ or around 84%1RM strict press, then build up as the reps decrease over the remaining sets
– The final set is 3 or more reps @ the same weight or heavier than as your previous set

3-6-9-12… etc.
AbMat sit-ups
Push jerks (35/52,5 kg)

Scaled WOD
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks

Warm Up
3 Sets
1 min ski
8 Seated Tempo Dumbbell External Rotation @ 30X1 Tempo (per arm)
10m Banded Bear Crawl (kevyt pakaranauha ranteiden yläpuolelle ja veto päällä)
2-3 Skin the Cat on Rings / Low rings also fine (controlled)

Strenght
5 Push Press + 5 Push Jerk @58-60% 1 RM Push Press
4 Push Press + 4 Push Jerk @63-65% 1 RM Push Press
3 Push Press + 3 Push Jerk @68-70% 1 RM Push Press
2 Push Press + 2 Push Jerk @73-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @80% 1 RM Push Press
*Rest as needed between sets.

3 sets
15m hand over hand sledge pull / 16 kb gorilla row alt hand + 4-6 strict chin ups
rest as needed

Metcon

20 deadlifts @100/70kg (use max 65% of 1rm)
2 rope climbs
20/16 cal ski
2 rope climbs
20 ghd sit ups
2 rope climbs
20 ghd sit ups
2 rope climbs
20/16 cal ski
2 rope climbs
20 deadlifts @100/70kg
target pace 70-80%, break the deadlifts in 4-5 rep sets, keep 5-10 sec breaks.