Stopilla etukyykky (3sek) raskas ykkönen, ilman vyötä

Polvelta Rive (pukit) 1x2@70%, 1x2@75%, 1x2@80%, 3x2@85%

Stopilla työntöveto (stoppi polven alla) 1x3@95%, 1x3@100%, 1x3@105%

Takakyykky hyppy 5x5@25%, syvästä

The Don

For time:
66 Deadlifts, 110/70 lbs
66 Box Jumps, 24/20 in
66 Kettlebell Swings, 53/35 lbs
66 Knees To Elbows
66 Sit-up (standard)s
66 Pull-ups
66 Thrusters, 55/35 lbs
66 Wall Balls, 20/14 lbs
66 Burpees
66 Double Unders

3 x 10 rep
alternated with AMRAP banded tricep extension

5R+5R:

P: 12 HSPU & 35 DU
+ 12 OHS 42,5/30 kg & 35 DU

B: 8 HSPU & 35 DU
+ 12 OHS 35/25 kg & 35 DU

O: 12 PP 30/20 kg & 20 DU
+ 12 OHS 30/20 kg & 20 DU

Y: 12 PP 20/15 kg & 60 SU
+ 12 OHS 20/15 kg & 60 SU

W: 12 PP 15/10 kg & 30 SU
+ 12 stick OHS & 30 SU

second set of 5 rounds starts at 15:00.

Our energy system model, using Ventilation and Plumbing and Electricity is a conceptual framework that gives a better way to look at how things interact. In each system, there is a spectrum, as things sort’ve melt into each other. The human body is so dynamic and responsive, that nothing is ever done in pure isolation… there’s always overlap. So, as an example, today’s workout we categorize as Vp(p), which means aerobic power on the stamina side, but within that world, we can go more or less stamina… a spectrum within a spectrum. Considering that, this Vp(p) is quite far on the shoulder stamina side, so. Double Down is going to be mostly about managing shoulder fatigue. Work to stay unbroken on all movements, but only if you’re capable of that without falling off. Take breaks in between movements, during transitions, to give yourself more energy to do bigger sets. Stay consistent and move quickly through the barbell movements. It is especially important to do straight sets on the OHS to avoid having to do unnecessary snatches. Catch your breath as you transition between movements and shake your arms out whenever you get the chance.

Handstand Push-up
Setup and Tripod
The first part of the handstand pushup is the setup… and the tripod is the best way to set yourself up - making the base a triangle. Your head will make the top of the triangle, with your hands flat on the ground finishing the two other sides. Keep forearms vertical, stacked over your wrists. And if kicking up to a wall, as a general guideline, be about a foot away, if you have long arms then you can be a little farther. This will allow for you to move vertically and efficiently, avoiding overarching your back.

Overhead Squat
Wrists
Wrist pain is one of the biggest complaints with the Overhead Squat - that is, once someone can do them. Generally, wrist pain is due to an overextension of the wrists causing excessive pressure in the front. You can remedy this by positioning the bar at the center of the palms, keeping the knuckles vertical. Keep a tight grip on the bar, keep the wrists active, and stop any unnecessary movement. Narrowing the grip, if mobility allows, can also put the wrists in a better, more stacked position.

Double-unders
Jump, but not too high
A huge misconception with the double-under is that you need to jump significantly higher to get the rope under twice, this is not true. As you know, and we have said, most of the double-under is about rope speed. Don’t try to compensate for lack of rope speed by doing a half tuck jump to try to get your double unders. Not only is this a bad habit, but it also wastes a ton of energy and looks ridiculous.

Olkapään huoltoa 30 minuuttia.

"No Feet" Rive

5 x 3 @ 50-60%

Rive, kiekoille hypäten

5 x 2 @ 60-65%

"No Feet" Raakatempaus

5 x 2 @ 50-60%

Raakatempaus 60 - 70%

Aikaa vastaan

15 - 12- 9

Thruster 40/30 kg
Rengassoutu

Lantio ja jalat

Penkki 2x2x95%

Vn taakse 100 toistoa

Pystypunnerrus 5x8

Kulmasoutu 5x10

1. 15/12cal row
2. Burpee box step ups

Alternate btw 1 & 2. While other is rowing the other one does bbsu.

Back Squat:
1 x 4 @60%
1 x 4 @70%
1 x 3 @80%
1 x 3 @85%
2 x 3 @90%

Rest 2-3:00
Beginner option : keep increasing the weight keeping good form, and complete 2 sets of heavy triple at the end!