AMRAP 20

1 Power Clean
1 RMU ( BMU )
250m Bike
2 Power Cleans
2 RMU ( BMU )
250m Bike
3 Power Clean
3 RMU ( BMU )
250m Bike
....
Add 1 Rep Each Round

Barbell 92,5/65kg

• The first few rounds of this workout are goin to go by really fast. There is no need to rush here. The last thing we want to do is get trough the first 5 rounds at a blazing speed, then be staring at the rings on round 6, totally gassed. G out at a controlled speed.

• Use Bike recovery

• Chip away at the barbell reps in singles. Make the goal here to save the arms for the muscle ups and to control the heart rate.

• Chip away at the ring muscle- ups however you see fit. if this a good movement for you, aim to hold on for unbroken sets for as you can. If this movement isn't your jam, break them up early and just try to rest for as little time as possible between sets.

VOIMA 4/9

Back squat

every 2minx4
4 back squat

2 Rounds

90sec at each machine, with 90sec rest between lanes

Lane 1: Row-Echo-Ski
Lane 2: Bike-Ski-Row
Lane 3: Ski-Row-Echo

Every 2,5min Clean & Jerk 75-> 100%

MEDIUM HEAVY WEEK 6/8

WARM UP kesto yht. n.15min

1-2 rounds
5+5 HALF KNEELING HAND OPEN BOOK with THORACIC ROTATION kylki seinässä kiinni saman puolen polvi on lattiassa, kierrä kädet edessä suorana edestä sivun kautta taakse, palauta, kierrä seinän puoleinen suorakäsi läheltä seinää taaksepäin

20 SEC HOLD KOPENHAGEN PLANK, BW/+WEIGHT alajalka koukussa jonka päälle tarvittaessa kuormaa

3+3 1-LEG INCWORM with PUSH UP triceps push up

5+5 COSSACK SQUAT

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

3 HIP M ST CL *slowly & FS *3s pause sq pos.

3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

3 HIP CL BAL *on the toes & 3s pause sq pos.

3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & CL

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 CL + 3 PWR CL

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POWER SNATCH + HIP SNATCH + OHS + SNATCH DROP
3[2+2+2+2]@BB pal 1min

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SNATCH
3x3@BB, 3@up to 50%, 2x3@50%, 3x1@60%, 2x1@70%

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CLEAN + SPLIT JERK
3[2+2]@BB, 2+2@up to 50%, 2+2@50%, 1+1@60%, 3[1+1]@70% j-% pal 2min

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FRONT SQUAT *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full) - FIRST SQUAT

3@50%, 3@60%, 2×3@70% pal 2min

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WL BENINGERS week 1/4

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side, behind neck
3[3+3]@BB pal 2min

--

DIP & DRIVE + PUSH PRESS
3[1+3]@BB pal 2min

--

STEPPING SPLIT JERK *both side
3[3+3]@BB pal 2min

--

SPLIT JERK
5x2@BB pal 2min

--

BACK SQUAT
2x6@~50% bw-% (bw 100% = 1 RM BACK SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG RDL w/ PELVIC ROTATION, DB kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB kulmasoutu heti perään, tuki etumaisen jalan reidestä

8+8 SIDE SQUAT, BB/+WEIGHT

For time:
15 strict pull-ups
19/27 calorie ergo
12 strict pull-ups
15/21 calorie ergo
9 strict pull-ups
10/15 calorie ergo

Scaled WOD
For time:
15 banded pull-ups/low bar pull ups
15/21 calorie ergo
12 banded pull-ups/low bar pull ups
10/15 calorie ergo
9 banded pull-ups/low bar pull ups
7/10 calorie ergo

For time:

15-12-9-6

Deadlift 110/80kg
Calories Bike Erg x 2

Directly into

6-9-12-15

Toes To Bar
Calorie Bike Erg x 2

( 20 - 30 )

• In the first part of this workout let's bike at a pace that will allow for unbroken sets of deadlifts.

• In second part of the workout, let's bike a pace that will allow for as little breaks as possible on the toes to bar.

• This workout is all about continuing to make forward progress. Let's see if we can keep moving and spend as little time resting as possible.

Find your 1 rep max of the day for deadlift.

Find your 1 rep max of the day for top-down Z-press (take bar from the rack straight to overhead).

5 Sets Of

Power Clean + Hang Squat Clean @ 70 - 75%