AMRAP 8

12 Double Dumbbell Push Press
8 Hanging Knee Raise
15 Wallballs

Rive ja työntö

For quality:
Spend 10min building to goal weight:
1 Thruster
—— then ——
1 round (80-85%) of:
3 Burpee Pull-ups
5 Shuttle Runs 15m (7,5+7,5m)
—— Rest 1 min ——
2 rounds (85-90%, just below goal pace) of:
3 Burpee Pull-ups
5 Shuttle Runs 15m
—— then ——
1 Squat Clean Thruster (starting weight)
Rest 40 secs
1 Squat Clean Thruster
Rest 40 secs
1 Squat Clean Thruster

Warm Up
3 rounds
1 min air bike
10/10 half kneeling press
5 high box jumps
20 mountain climbers

Strenght
Push Jerks 5-5-4-4-4-3 reps@65-70-78-83-83-70% of 1rm push jerk
Speed Bench Press 4x5@60-65 and 2x70% (pikavoimasarjana)
rest 2-3 min bwn sets

Metcon
3-4 sets
16/20 cal air bike + 6-8 deficit kip hspu
rest 1-1,5 min bwn sets

rest 5 min

3-4 sets
12/15 cal air bike +12-16 db snatch @12.5-15/17.5-22.5kg
rest 1-1,5 min bwn sets

Optional Extra
Accessory
2-3 rounds
8-10 strict ring dip with pause
10+10 db bicep curls (toinen käpälä ensin 10 toistoa)
10+10 single arm db tricep turn @light
rest 2-3 min bwn rounds

MEDIUM WEEK 9/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
REAR LUNGE with ANKLE TOUCH &
TRIANGLE &
REVOLVED TRIANGLE &
SUGARCANE POSE &
HALF MOON

5x *one side
BIRD DOG w/ theraband &
LATERAL SIDE STRETCH

• KIERROS ALUSTA TOISELLE PUOLEN

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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot / on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot / on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL *full foot / on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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TALL POWER CLEAN + TALL CLEAN
1+1@up to 50% jerk-% pal 1min

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BLOCKS CLEAN *2cm off the floor
2@88%, 1-2@90%, 1-2@93%, 2@88%, 1-2@90%, 1-2@93% pal 2min

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REBOUND JERK
2-3x3@up to 60% jerk-% pal 2min

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SPLIT JERK
2@88%, 1@90%, 1@93%, 2@88%, 1@90%, 1@93% pal 2min

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FRONT SQUAT + JERK DRIVE
4[2+3]@80% fs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-15 TWISTING SIT UP *jalat painon alle
BACK EXTENSION HOLD
8@DB PULLOVER

Kyykky 2x2x85%

Penkki 3x1x80%

Suorinjaloin maastaveto 3x5 (40-50-60%)
-jokainen toisto lattiasta

A,
1 Ground to Overhead + 1 Hang to Overhead
(Any style goes! , You cannot drop the barbell after the first rep)
Build to Daily max in 16 mins!
Rest 2-3 mins between Heavy sets !

B,
EMOM 12
Odd min: 5 Power Snatch @60/43kg
Even min: 5 Clean & Jerk @60/43kg
Choose a weight, You can complete each movement with! Tng reps !
Work should be done sub 30sec!

6 sets of Bench Press
10-8-6 Bench Presses, 60/65/70%, rest 2min btw sets
—— Rest 3 min ——
10-8-6 Bench Presses, 62/67/72%, rest 2min btw sets