A.
Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 600 Meters

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

Warm-up: 

3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

6+6 1-Arm OHS

3 High box jumps

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A) OHS

4x5 “Bamboo OHS”.


*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

OHS

5 @ 65%
4 @ 75%
2x3 @ 79%
2x2 @ 85-88%
5 @ 65%

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B) Push jerk & Shoulder press

Push jerk
5 @ 70%
4 @ 74%
2x3 @ 77%
2x1 @ 82%

Shoulder press, nousu 1RM ja sitten 5x1 @ 90%

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C) Accessory:

Strict banded pull-ups, 6 x 10.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

Reverse hyper, 4 x 12

Back extension on GHD, 4 x 12

Seated 1-Arm shoulder press, 5 x 10+10

3x
30 Barbell side crunches
20 GHD Sit-ups

Find your Deadlift 1RTM in 25 mins.

AMRAP 6

60 Deadlift
Max Calories Bike Erg

Directly into...

AMRAP 6

45 Hang Power Cleans
Max Calories Bike Erg

Directly into...

AMRAP 6

30 Shoulder to Overhead
Max Calories Bike Erg

Barbell : 52,5/37,5kg

For all 3 barbell movements, let's choose a break up strategy that will allow for quick breaks. Some athletes will be able to hold on for big sets while others may need to do smaller sets.

DL options: 3 x 20, 4 x 15, 6 x 10
HPC: 3 x 15, 15-10-10-10, 5 x 6
STOH: 3 x 10, 8-8-7-7, 5 x 6

Score total Calories.

For time

150m HS Walk ( Hakkaraisen toiveesta en lyhentänyt matkaa )

TC 10 min.

6 rounds for time:

6 push jerks @45/35kg
6 front squats @45/35kg
6 burpee over bar
6 devils press @22/14kg alternating arms (3/arm)
6 pull ups
6 box jump overs

time cap: 28min

AMRAP 15

15 OHS 42,5/30kg
30 Dumbbell Hang Power Snatch 22,5/15kg ( switch arms every 5 reps )
60 Double Unders

OHS: Loading should not exceed 50% of 1 RM. Reps completed under 1:30
Athletes should not need more than 1 break each round. Reps Completed on 1:30 or less each round.
Du´s under 1:30

AMRAP 30

50 Calories
300m Run

Resisted Nasal Breathing: 15 breaths