AMRAP8
8 sumo GM
16 single leg vup

AMRAP8
8+8 hamstring bridge
16 WB russian twist

In 12 minutes Build Max high in Box Jump ( start at stationary )

Warm up

A) 3 rounds:
1min erg
10 good morning
5 push-up + downdog
5/side world greatest stretch

B) Deadlift 3-4x5 up to 50%
C) Bench press 8-6-4 up to 70-75%

Workout

A) EMOM9
1-3: 5x
4-6: 4x
7-9: 3x

Tämä on neljän viikon progressio, jossa edetään viikoittain korottamalla maastavedon aloituspainoa EMOM:issa.
Aloita EMOM:in 5x toistot n. 55-60% 1RM ja suorita kaikki vitoset (minuutit 1-3) samalla painolla. Korota painoa hieman nelosiin (2,5-5kg) ja lisää vielä vähän kolmosiin (2,5-5kg).

B) Bench press
4x5 @75-78% 1RM
Rest 2,5-3min

Tämä on neljän viikon progressio, jossa toistot vähenevät ja painot kasvavat viikoittain. Valitse työsarjapaino prosenttilukemien väliltä ja tee kaikki sarjat samalla painolla. Mikäli et tiedä 1RM, niin tee sarjat painolla, jossa on varaa 2-3 toistoa.

C) Accessory
Every 3min for 3-4 ronds:
12 steps front rack walking lunges
1-2 rope climb / rope lower

Partner workout

For total rounds and reps:
AMRAP in 8 mins of: RELAY ( 1 full round then switch)
4 Hang Power Cleans, 60/43 kg
4 Shoulder-to-Overheads, 60/43 kg
4 Bar Muscle-ups/ strict pull up/ partner assisted
-- then --
Rest 3 mins
-- then --
AMRAP in 8 mins of: (YG,IG)
40 Dumbbell Deadlifts, 2x22.5/15 kg
30 Box Jump Overs, 60/50cm
20 Dumbbell Thrusters, 2x22.5/15 kg
-- then --
Rest 3 mins
-- then --
AMRAP in 8 mins of:
10 Synchronized Burpees
10/7 Row Calories ( alternate)

Raaka Rive +Rive riip ap+Ylöst.
5sarjaa
-1+2+1 @70-75%

Alternating lunges 10-8-6 reps

25min laadukkaasti

-Valitse 2-3min taitoliikettä, joita mukavat määrät laatutreeniin
-Väliin 90s kevyt kone tai hölkkä

1@up to 80-85%, 2×1@85-90%, rest 2-3min

Kyykky 2x5x75%

Tempo-kyykky 10x35% (3/1/3)

Yhden käden kulmasoutu x 20/20 (ilman penkkiä)
Sivutaivutus x 20/20
Kylkilankkunostot x 20/20
-superina
-3 kierrosta

4 Rounds – For time

32/24 (cal) SkiErg
16 DB box step overs, 20″ @ 2×22.5/15kg (50/35lbs)
80 Double-unders
4 Clean and jerks @ 102/70kg (225/155lbs)

Time cap. 24:00

SESSION NOTES – COMPETITION WORKOUT
Overview. A workout with 4 rounds that rewards consistent pacing. Use the SkiErg to pace the effort. Make a plan for the other three movements that will allow you to keep short transitions and start the next movement right away. Make sure to choose a weight on the clean and jerk that you can keep moving with.

Strategy. Try to make the last round faster than the first one. If you go too fast in the first two rounds your overall time will suffer. Aim to start conservatively and increase your pace in the final two rounds.

If you start too fast try to recover on the SkiErg so you can attack the rest of the movements as fast as you did last round. Aim to keep the box step ups unbroken all 4 rounds, breaking once is fine if it’s a short break. If you break more than once you need lighter DBs or go way slower on the SkiErg. Double-unders unbroken if you can, try to not have planned breaks, just take a small breather if you trip up. Have a routine for the c&j (e.g. always pick it up the bar right away, take two breaths between reps, count 3-5 seconds between reps etc.). If you need more than 20 seconds between reps then the bar is too heavy or you are going too fast in the other parts of the workout.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing through each round?
– What round did the workout get hard?
– How did your SkiErg pace progress as the rounds went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → Other machine of choice for same calories
DB Box step over → 15/10kg (35/20lbs) DBs
Double-under → Reduce reps (40 or 60) → Speed rope steps
Clean and jerk → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs)