EMOM x 16
1) ski
2) 5-10 push up + 5-10 box over jump
3) echo
4) 10 Db snatch + 5-10 sit up

AMRAP 9

20 One Arm Deadlift w/ DB 22,5/15kg
20 Sit-Ups
20 Weighted Box Step-ups 22,5/15kg

For time

2000m BikeErg
16 Ring muscle-ups
800m Run
24 Bar muscle-ups
2000m BikeErg
36 Handstand push-ups
800m Run
48m SB Bear hug carry @ 70/45kg (150/100lbs)
2000m BikeErg
60 GHD sit-ups
800m Run
72 Wall balls @ 9/6kg (20/14lbs)

Time cap. 45:00

Overview. A long chipper. You’ll move from high-skill gymnastics into heavy carries, core fatigue, and a big set of wall balls to finish. The BikeErg and run segments break the work up. The key is pacing early and staying efficient as fatigue shifts from upper body to midline and legs.
Strategy. The aim is to keep the bike and run steady throughout. Only pace as fast as still allows you to get right to work on the next movement, and use the bike especially to recover strategically. The aim is to get through each muscle-up variation in 2-4 sets (depending on ability). If you think you need more sets, consider choosing a lower rep scheme from the options.
Your shoulders will get a long break after the HSPUs before the wall balls, so you can push these close to failure. Aim for an unbroken SB carry, but don’t hesitate to drop once if needed. Just chip away on both the GHD and the wall balls. The key here is to keep moving (vs resting), so break your sets accordingly. It’s easy to let the rests slip to be too long at the end of a long workout like this.
Instructions. Set everything up laid out in order (so you don’t need to stop to check what’s next during the workout). If space allows, keep the sandbag and wall ball close to the finish of the runs. Make sure your rings and bar MU stations are dialled/chalked before the clock starts. You’ll want a visible clock or wear a watch to help with pacing.
Debrief.
– At what point did the workout shift from manageable to being a grind? Was the fatigue muscular, aerobic, or mental?
– How well did you manage your muscle-up volume—were your sets sustainable, or did you hit failure?
– Did your pacing on the BikeErgs and runs support your performance in the other movements?
– How did you hold up through the GHDs and wall balls?
– What’s one thing you executed well across the whole piece? What’s one key adjustment you’d make if you repeated this workout?
Movement options.
Reduced rep scheme → 12/18/24/36m/48/60
BikeErg/Run → 1000m SkiErg or Row
Ring muscle-ups → Bar muscle-ups → see bar muscle-up options
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar or regular pull ups (24 or 36 reps)
Handstand push-ups → Hand release push-ups
SB Bear hug carry → KB FR carry @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg (53/35lbs)
Wall balls → Lighter ball

Voimakääntö kyykkyyn + vala @sopiva paino
3x4

Tempaus maasta + tempaus pa + tempaus py
2x2 70%
3x1 75%
4x1 80%

Tempausvetoja maasta

90+% 3x3

** Farmers walk**

3 x 25m @ challenging weight, rest 2:00 between sets

Jerk dip

3 x 3 @ 100+%1RM jerk, go every 2:00-3:00

-This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

Block Clean and jerk ( @ knees)

5 x 2 @ 70-85%, go every 1:30-2:00

– Do your first set @ 70%1RM clean and jerk and build up within the percentage range over the remaining sets
– Drop the bar between each rep, reset and go
– Work on a powerful and explosive second pull and quick turnover from the block position.
– Focus on acceleration and timing under the bar (catch the bar at the height you pull it to). Pull yourself under the bar.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Jerk balance

3 to 4 x 5 @ RPE 8 (2 RIR), go every 2:00-3:00

– Focus on aggressive vertical drive, fast and precise footwork into a balanced split, and punching your head through for a stable overhead lockout.
– The Jerk balance refines split technique and footwork, builds confidence in the receiving position, and strengthens the overhead lockout for a more stable and powerful jerk.

KEVYT VIIKKO

Tämän syklin viimeinen kevennetty viikko. Tulevilla viikoilla nostellaan raskaita kolmen ja kahden toiston sarjoja, ja 31.5. sykli huipentuu ykkösnostoihin. Mikäli et em. päivänä pääse nostotapahtumaan osallistumaan, on samalla viikolla mahdollisuus nostella ykkösiä myös tunneilla.
__

LÄMMITTELY
10 min AMRAP
45s ergo
5 YTW
10 (5+5) gorilla row kahvakuulilla
10-20 dead bug
5-10 penkkipunnerrus (kevyt)
__

PENKKIPUNNERRUS
3x5 50-55%
-noin 2-3min lepo sarjojen välissä
__

APULIIKKEET
3x1-5 leuanveto myötäotteella (tarvittaessa kuminauha-avustus tai lisäpainoa)
-tee leuanvedot ensin ennen muita apuliikkeitä
-noin 2min lepo sarjojen välissä

3x10-12 rengassoutu
3x10 kapea penkkipunnerrus käsipainoilla RPE 7
-1-2min lepo sarjojen välissä

KEVYT VIIKKO

Tämän syklin viimeinen kevennetty viikko. Tulevilla viikoilla nostellaan raskaita kolmen ja kahden toiston sarjoja, ja 31.5. sykli huipentuu ykkösnostoihin. Mikäli et em. päivänä pääse nostotapahtumaan osallistumaan, on samalla viikolla mahdollisuus nostella ykkösiä myös tunneilla.
__

LÄMMITTELY
12min
45s ergo
5-10 maastaveto (kevyehkö)
8+8 boksille askellus (hallittu askellus ylös ja alas, tuntuma pakaraan)
5+5 bear plank + olkapää-kosketukset
5+5 pystypunnerrus kahvakuulalla pohja ylöspäin, istuen (kevyehkö)
5-10 face pull kuminauhalla
__

MAASTAVETO
3x5 @50-55%
-noin 2-3min lepo sarjojen välissä
__

PYSTYPUNNERRUS
3x5 @50-55%
-noin 2-3min lepo sarjojen välissä
-"normaali" tempo, dead stop nostot
__

APULIIKKEET
3x12 (6+6) askelkyykkykävely RPE 7
3x8-12 Arnold press käsipainoilla RPE 7
3x20-40s copenhagen lankku pito
-noin 1-2min lepo sarjojen välissä