3 rounds
3-10 strict pull ups
5-10 strict hanging knee raises
– rest 2min between rounds

*use straps

3×1@85%, sn-%, rest 2-3min

3-5 rounds
Run 320m (4 rounds sisällä)
8 thruster (30/40kg)
8 Burpee over the bar
– rest 2min between rounds
– time cap 26min

Scaled
3-5 rounds
Run 180m (2 rounds sisällä)
8 thruster
8 Burpee over the bar
– rest 2min between rounds
– time cap 26min

*use straps

3×1@85%, jerk-%, rest 2-3min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@70-75%, jerk-%, rest 2min

AMRAP 6

10 Kettlebell Swing 24/16kg
15 Air Squats

Pystypunnerrus Max1

A)
EMOM x 12 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press @ moderate
MIN 2 - :30-45 Hollow Hold or Tuck Hold
MIN 3 - :30-45 light KB paused goblet squats ( 3" pause at bottom of each rep)

DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.

B)
Murph prep WEEK 1

EMOM 12 mins
4 Kipping Pull-ups
8 Push-ups
12 Air Squats
Goal: Challenging effort, keep rounds around 30s.
Scale Pull-ups to ring rows/bar rows or 10" Hold Chin Over
Push-ups to box, should go unbroken and fast for at least 8 rounds.

Extra:
Hammer Curl w. Iso Hold 3 x 10-12 each. Rest 60s
- Start non-dominant side first

MODERATE-MAXIMAL WEEK 17/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10m/side ONE ARM OH WALKING LUNGE

10× Plate BENT OVER SNOW ANGEL with light weight

5×/side LOW LIZARD ROTATION FLOW

5×/side DOLPHIN PUSH UP

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: One Arm OH Walking Lunge

video: Bent Over Snow Angel

video: Low Lizard Rotation Flow: video 8
https://www.instagram.com/p/DVWTy3ajDG5/?img_index=8

video: Dolphin Push Up

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest 2min

OHS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sn-% / ohs-%, rest 2-3min

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SNATCH
2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest 2min

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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FRONT SQUAT
1@up to 80%, rest 2min

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CLEAN PULL
3×2@85%, jerk-%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!

Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 20:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
PC+J→ 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over