Floor press 6x10

Käsillä seisonta ja käsillä kävelyn progressioita.
Lopuksi vahvistamme tärkeitä lihaksi, joita tarvitsemme käsillä seisonnassa.

A.) Back Squat
Every 3 minutes

Set 1: V2
Set 2: V2-V1
Set 3: V1
Set 4: V1
Set 5: V*
Set 6: V*

B.) Amrap 20
3/2 Ring MU
5 DB/KB Thrusters 2x22,5 /2x15 kg
15/12 cal bike/row

-Goal 9-10 rds
-inspired by Open 20.2, goal is to do MU UB each round. Find a pace which you can maintain.

Scaling options:
-Jumping Ring MU
-3 turnovers +3 dips on low rings
-8 C2B pull-ups

C.) Recovery 10 min
2 min easy jog/bike/row
15 reps banded face pull
10 reps band pass through

1RM on each lift, 3 tries
SNATCH
CLEAN AND JERK
BACK SQUAT
BENCH PRESS
DEADLIFT

Rive + työntö, samaan vauhtiim 5 x 2@55-65%

Rive + työntö 1x2x(1+1)x70%, 1x2(1+1)x75%, 1x2x(1+1)x80%, 2x2x(1+1)x85%

Työntöveto 1x3x95%, 1x3x100%, 2x2x105%

Stopilla (3sek.) etukyykky 1x3x70%, 2x3x75%

Accessory:

Käsipainosoutu 3 x 15+15
Deadbug 3 x30

4RFT
30 russian twists 10/6 kg (P:20kg)
20 DL @ 40%
10 pullups > JPU

4-7 reps of Thoracic Flow 2.0 video

CONDITIONING

EMOM x10

1) 5 Hang Power Clean + 4 Bar facing Burpee
2) 5 Push Jerk + 20 DU

RPE 3 to 4

Use same loading for both movements. 15-20sec rest on each minute.

1a) Glute March on a Bench: 3 x 20 (total). No rest.
1b) KB Curls: 3 x 20. Rest 60s.

Recovery 17 min:
3 BMU
3 Strict HSPU
500 m row