Back squat 15 RM

Jokaisella alkavalla minuutilla toistoja/cal.

1.Bike ergo 10-15cal.
2.Maljakyykky 12-20 toistoa
3. Ski ergo 10-15
4. Reverse lunge lintin päältä 12-20
5. Row ergo 10-15
6. Boksin ylitys 12-20

Kb 24/32kg

AMRAP 12, In teams of Two

10 Weighted Box Step-Ups 15/10kg
10 Hang DB Snatch 15/10kg
10 One Arm Thrusters 15/10kg

IGYG

3-4 hengen joukkueissa 5 x 8 min amrap, 2 min tauko välissä:
1. 8 min Laitteet (2 laitetta joukkueella: soutu+ski)
2 min Suorituspaikan vaihto / lepo
2. 8 min Veto (1 henkilö suorittaa kerrallaan)
2 min Suorituspaikan vaihto / lepo
3. 8 min Työntö (1 henkilö suorittaa kerrallaan)
2 min Suorituspaikan vaihto / lepo
4. 8 min Laitteet (2 laitetta joukkueella: assault+echo)
2 min Suorituspaikan vaihto / lepo
5. 8 min Kyykky (1 henkilö suorittaa kerrallaan)

PISTEET / LIIKKEET
Laitteet: 1 kalori = 1 piste
Veto: Bar muscle up (BMU) = 6 pistettä
Chest to bar leuanveto (C2B) = 3 pistettä
Leuanveto = 2 pistettä
Rengassoutu = 1 piste
Työntö: Käsilläseisontapunnerrus (HSPU) = 5 pistettä
Hand release punnerrus (HRPU) = 2 pistettä
Punnerrus polvet maassa (PPM) = 1 piste
Kyykky: Pistoolikyykky = 4 pistettä
Gobletkyykky (16/24kg) = 2 pistettä
Ilmakyykky = 1 piste

* Tavoitteena on kerätä joukkueelle mahdollisimman paljon pisteitä. Laitteissa kaksi voi suorittaa samanaikaisesti. Muissa osioissa yksi suorittaa kerrallaan. Liikkeitä voi vaihtaa haluamansa mukaan, kunhan osaa pitää kirjaa suoritetuista toistoista :)

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Overhead Squat 4x2+3reps@60-65-70-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
3-4 sets : Clean Deadlift with straps+ Sharp Box Jump x 5+5reps@80-85-90-95% of 1rm clean
rest 2.5-3.5 min bwn sets
3-4 sets : Strict C2B Pull Ups x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon (70-80% effort)
2-3 sets at moderate to mod/fast pace
16/20 calories rowing
2-4 ring muscle ups / bar muscle ups
rest 1 min
16/20 calories ski erg
5-10m hs walk with pirouette or not
rest 1 min
16/20 calories echo bike
8-12 pistol squats / weighted box step overs with single db on shoulder
rest 2 min

Acccesory Work
2-3 sets of
hauis + ojentajat + jefferson curls/reverse hypers or back extensions (controlled)
rest as needed bwn sets

For time

21 – 15 – 9
Deadlifts @ 102/70kg (225/155lbs)
Burpee pull ups

Time cap. 10:00

– Rest 10:00 –

AMRAP 7
10 Chest-to-bar pull-ups
10 Front squats @ 70/47.5kg (155/105lbs)
10 Bar-facing burpees

Before you start. Take a moment to estimate how fast you think you’ll go (part A) and how many rounds you think you’ll get (part B). This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – Rogue Invitational combo (little lighter here for a faster pace for Open prep. Will you go unbroken on the deadlifts (or would breaking to 2-3 sets work better for you)?
Part B – Triplet AMRAP with nowhere to hide. The sets are not too big but it sucks to keep moving. Use the transitions and burpees to pace.
Strategy.
Part A – The main decision to make here is how to (if at all) split the deadlifts. If breaking them up, aim to keep the rests short (adjust sets accordingly). For burpee pull-ups your main focus is to keep moving / keep your pace (easy to drop-off pace without noticing). In 21-15-9 workouts, that middle round is always the worst, push through it and you’re at home stretch.
Part B – While sets are not too big, they’ll start to add up in this AMRAP. Your anchor point is trying to keep the front squats unbroken. That might mean breaking the pull ups into two sets and taking a breath before picking the bar up. The burpees are an opportunity to control your pace. Make sure to keep moving though, it’s easy to relax too much.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief.
– How did your plan for deadlifts play out? What was the hardest thing about the burpee pull-ups?
– How did the AMRAP play out? Did it go as you expected or did you run into any surprises?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), a weight you can do unbroken for the 1st round.
Burpee pull-ups → Reduce the height of the jump to pull-up the bar
Part B rep scheme → 8s, 7s or 6s across movements (if needed to keep moving through the AMRAP)
Front squats → 61/43 (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), this should be a weight you can keep moving with

8 sets of (1+3)

Alternating Between Strict Shin-Ups & Shoulder Press ( floor ) 5 rounds x Every 2:00

5 Chin-Ups
7 Shoulder Press

( Total 20:00 )

8min

5 crab extension
10sec passive hang supinated grip + 5 scapula pull ups
5 inchworm with push up
10+10 banded SA straight arm pull down

EMOM 10:
Odd: 15/12cal Row
Even: 30sec HS Hold