Viikko 40
Maanantai
Warm Up
3x40s easy/20s moderate/10s fast pace cardio ( 20s rest bwn)
then 2 rounds
5+5 squat strech
10 scapula rolls on pull up bar
10 tempo goblet squats
3 clean pulls/high pulls
3 tall power / squat clean
3+3 Jerk balance (saksaus molemmin päin)

3x Clean + Push Press + Jerk (pause 2s in catch) (2+1+1) @40-60%
2 sets x 2+2 reps @65-70% + 2 sets x 2+2 reps @70-75%
eli 2 x squat clean + 2 split jerks

then 4-5 sets 2x1+1 (clean+jerk) reps @75-80% of 1rm c&j
tehdään aina eka rive raakana tai eka clean&jerk raakana. eli power clean + split jerk , tauko ja squat clean + split jerk
rest 20s bwn singles. rest 2min bwn sets.
Tätä samaa rallia vielä ensi viikko ja tavoite +2.5kg lisätään sarjapainoja.

Strenght
3 sets
Sledge push x 40-50 meters @light/moderate heavy (yritä hakea takaketjua töihin mahd paljon, tasavauhti)
perform 10-20m hs walk or 3-5 wall walks after sledge push
rest 2-3 min

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
4-6 strict tbb
rest 30-45sec
7-12 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light air bike
1+1 min couch strech
1+1 min piriformis strech
1 min cobra to downdog pose

3 Sets:

12-20 Strict Pull Ups

Rest 1 minutes between sets

-If needed, use band in order to complete 12+ unbroken reps at a time.

*WOD *

In a 10 min window:
1 mile run with the remaining time 3rm clean
In a 10 min window:
1 mile run with the remaining time 3rm STOH
In a 10 min window:
1 mile run with the remaining time 3rm GTOH

*The clean can be any form of clean I.E. Power/full/split

skill

Max rep kipping muscle ups

TRISET x 3 Rounds
Crossbody KB Romanian Deadlift x 10-12 each.
Rest 60s
Single Arm Offset Ring Row w. Rotation x 8-10 each
Rest 60s
Lying Dumbbell Triceps Extension x 12-15.
Rest 60s

✨️🦩✨️🐦✨️🦢✨️

For Time

4 rounds:
8 pull ups
20 wall balls @9/6kg

-rest 3min

4 rounds:
8 handstand push ups
20 air squats

-rest 3min

4 rounds:
8 deadlift @90/60kg
20 medball box step ups @9/6kg

Kyykky 4x3x80%

Penkki 4x3x80%

Suorinjaloin mave 3x8

Penkki käsipainoilla 3x8-12

Pinch Grip Farmer Carry: 3 x 30 Meters. Rest 60s
+
Pick 1-2 from the list below:
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

2 ROUNDS of

AMRAP 3 min
4 alt. db hang squat clean 25/17.5kg
6 HSPU
rest 2 min
AMRAP 3 min
6 alt. pistols
8 DBL DB push jerks 2x25/17.5kg
rest 2 min

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RX movement over reps with scaled, maintain the intended ROM of the movement e.g. in pistols hip below parallel
option 3: RX
option 2: @ 22.5/15kg
option 1: HSPU -> 1-3 reps, pistols of the box see video