POST WORKOUT STRENGTH
3 SETS
20 KB Upright Rows
20 KB Pull-Overs
-Rest As Needed b/t Sets-
- Complete pull-over over a Wall Ball

6 sets of 2 Clean & Jerks
- Technique focused
- 75-80%
- Rest 2min btw

WARM-UP


Every minute on the minute for 12:00 minutes of:
1) :45s bike erg
2) 8+8 1-Arm shoulder press
3) 12-16 Dumbbell snatches, alternating arms
4) 10-15 Sit-ups or 6-10 GHD sit-ups

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STRENGTH


Shoulder press, build up to 10 rep max in 3-4 sets. Then 3 x 10 @ 90% of the heaviest set of 10 shoulder presses.


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CONDITIONING


Metcon (time)

6 Rounds for time:
800/700m bike erg
6 Squat snatches @ 50% (of snatch 1RM)
8 Push press
10 GHD Sit-ups

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 8/8 (moderate)

Skull crusher,
4 x 8 (moderate)

1-Arm behind the neck tricep extensions,
4 x 8/8 (moderate)

Core:

3 Rounds of:
:30s Sit-ups
:20s 1-Arm sideplank hip touches, left
:20s 1-Arm sideplank hip touches, right
1:00 Rest

Deadlift ( Not Max )

4-4-4 Tng

2-2 Stop´n Go

1-1

Go Every 2:30

HEAVY WEEK 3/9

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WARM UP n. 10min

2 rounds: no shoes

12 BAND SUPERMAN LAT PULLDOWN
10 CRUNCHES + 10 CROSS CRUNCHES
6 SQUAT JUMP
20sec WALL HANDSTAND HOLD

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SNATCH HIGH PULL *full foot + SNATCH + SNATCH BALANCE
2[1+2+2]@barbell, 4[1+2+2]@61-70% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + CLEAN + JERK
1+2+2@barbell, 4[1+2+2]@61-70 jerk-%, rest between sets 2min

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CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@90% jerk-%, rest between sets 2min

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SEATED PRESS
4x8@RPE7, (could do 3 more reps), rest between sets 2min, *8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 NARROW GRIP CHIN UPS *vastaote
12 DIP / BENCH DIP
8-12 1-LEG HIP TRHUST with BB

Rest as needed

video: 1-LEG HIP TRHUST with BB

Find 8 RM ( no tc )

For Calories:
10 x 1min ON / 1min OFF

2min on - 2min off x6, alternate between a & b:
a) 30/24 cal row - amrap s.a. db hang clean
b) 30/24 cal ski/bike erg / air bike - amrap push up

TC for machines: 90s.

Target: RPE 8-9 so don't go all out, leave something in the tank.

toes to bar skills

E2MOM, 5 rounds
3-12 T2B
8-15 burpee to target