Rotate A1/A2/A3

A1. Back rack reverse lunge – 3 x 5/side @ RPE 8 (2 RIR on all sets),
rest 1:00 before A2
A2. DB Incline bench press – 3 x 12-15 @ RPE 8 (2 RIR on all sets),
rest 1-minute before A3
A3. Pendlay row – 3 x 8-10 @ RPE 8 (2 RIR on all sets)
rest 2-minutes before A1

Maksimikalorit:

1.min 3cal
2.min 6cal
3.min 9cal
...jne...

30:00 EMOM (0:45/0:15)

1) 1-2 Rope climbs + Wall walks in the remaining time
2) 4 Devils presses @ 2 x 22.5/15kg + Toes-to-bars in the remaining time
3) 6 Box jump overs, 30/24″ + Handstand push-ups* in the remaining time
4) 8 Chest-to-bar pull-ups + Front rack DB walking lunges @ 2 x 22.5/15kg in the remaining time
5) Rest

• Choose a challenging HSPU variation you can keep moving with (wall-facing, strict or kipping) Flow. Each minute is 0:45 work, followed by 0:15 for transition/rest.

Feel/Pace. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest.
Aim to be consistent with your reps on each EMOM. Break the movements you feel not sustainable for the work duration into smart sets as needed to ensure you can keep working for the entire 45-seconds

EMOM32:
a) 1-3 Rope climb / 2-4 jalkalukkoa / 2-4 lying-to-standing
b) 4-8 heavy s.a. db devil's press (30 / 22,5)
c) 30-45s monostructural
d) rest

Työaika 30-45s / min.

Rasittavuus: RPE 7,5-8,5 - otetaan hyvä hiki viikon loppuun.

Raakarive TAI Raakatempaus 5x5
-kuormaa fiiliksen mukaan, saa olla raskas, mutta liikenopeuden/tekniikan ehdoilla

Etuheilautus kahvakuulalla 3x1min
-saa/pitää vähän puuskuttaa :)

Selänojennus @ghd 3x20

Pystysoutu tangolla 5x8-15
-kapea apinaote

Vapval.ergoilua 15-20min

🌸❄️🌸❄️🌸❄️🌸❄️🌸

Warm Up
2 min cardio machine
10+10 single leg RDL
20 cossack squats
:30 Wall Walk Hold (half way)
10 wall squats
5 sharp box jumps

Strenght
Flat foot snatch 35-50%x3x3reps
Snatch 3-3-2-2reps@60-65-70-75%
(80-85%x1 , rest 15-20sec 80-85%x1 , rest 15-20sec 80-85%x1)x4 sets
rest few minutes and start
Power clean + push press + squat clean + split jerk
3 sets 1+1+1+1 reps@35-50%
squat clean + split jerk
3x2+2reps @60-75%
(80-85%x1+1, rest 15-20sec, 80-85%x1+1)x 4 sets

Accessory Work
3-4 x quality set of toes to bars
3-4 x 12-15 pause lateral side flyes with 2.5-5/5-7.5kg dumbbels
3-4 x 12-16 weighted cossack squats
rest as needed

Every 5min, 4 rounds
10-20 cal ergo
10 power snatch
6--10 bar over burpee

90s On / 30s Off

6-10 round:

1) bike
2) row
3) ski
4) echo / or run

easy pace machine / nose breathing only

EMOM x 10

5-10 c2b / or pull up

Scale rep scheme if needed / try to hit every set unbroken