30min for quality:
8-12 double db bench press
6-10 tempo ring row*
4-6 + 4-6 kb windmill
8-12 + 8-12 landmine twist
accumulate 30-60s passive hang

Rest as needed.
*Tempo of ring row: 2s up - 2s hold - 2s lowering - 0-1s at the bottom

Target: RPE 6,5-7,5.

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 10:00 minutes.

FOR TIME OF:
30 CLEAN AND JERK 60/40 40/25

4-5 Rounds for quality and minimum rest:

10 Back squats
10 Bench press
Max reps strict pull-ups/Aussie pull-ups
10 Shoulder press
10 Dual DB bent over row
10 Weighted sit-ups

2:00 min lepo kierrosten väliin. Jokaiseen liikkeeseen kunnon polte ja pumppi.

Ja kyllä, tämä on ison Arskan ”Golden Six” -setti hieman muutettuna. 💪

A,
1x [ 2 Power Snatches + 2 Overhead Squats ]
1x [ 2 Power Snatches + 2 Overhead Squats ]
1x [ 2 Power Snatches + 2 Overhead Squats ]
1x [ 2 Power Snatches + 2 Overhead Squats ]
1x [ 2 Power Snatches + 2 Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
75 Double Unders
5 Thrusters @84/57kg
150 Double Unders
10 Thrusters @70/47kg
225 Double Unders
15 Thrusters@61/43kg

Goal: Sub 12 min

C,
4sets for quality
5 banded strict C2b ( use yellow/red band)
5 strict T2b with 5" tempo down
2 mins rest

D,
3 rounds for quality of:
10 Landmine Rotations, pick load
Banded Single Arm Suitcase Carry, pick load, L 15m/R 15m
Bird Dog, L 30 secs/R 30 secs

Warm Up
3 rounds
1 min bike erg
5 inch worm + push up
6-8 strict chin ups / banded chin ups
2 wall walks, controlled all the way + :30 plank hold

Strenght
Speed Bench Press 6x3reps @60-65%
perform 3-5 strict C2B chin ups right after (as sharp as possible) (USE BAND if need to)
rest 2.5-3 min
Deficit Kipping HSPU or barbell push press 3-4x8-10 reps (fast sets at moderate weight)
rest 2 min bwn sets

Metcon
For time
100/80 calories bike erg
then
4 rounds
quality set of each movement, rest 30-45 seconds after each movement
push ups
c2b pull ups or normal pull ups
strict hspu (minimum 6+ so scale it that way or do kipping hspu)
American kbs @20-24/28-32kg (12-15 reps target)
then
100/80 calories bike erg

Optional Accessory Work
3x6/6 Filly Press (fast up)
3x6-8 banded GHR
rest 1.5-2.5 min bwn sets

Gymnastics Holds
3rounds: 20s ON/40s OFF
1) chin over ring
2) ring support
3) bottom of ring dip
4) hollow hold

LIGHT MODERATE WEEK 3/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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MUSCLE CLEAN *päkiälle + POWER CLEAN from Above Knee + CLEAN from Above Knee
5[4+4+4]@barbell, rest between sets 2min

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SLOW PULL NINJA POWER CLEAN + SLOW PULL NINJA CLEAN *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power clean and full clean - ninja = no feet
2x2[1+1]@barbell, 3-4[1+1]@40-50% jerk-%, rest between sets 2min

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REBOUND JERK *valitse haluamasi työntötyyli (saksi, raaka, kyykky) työntö heti samaan vauhtiin, kosketus hartiaan valitsemallasi työnnöllä
3-4x3@30-40% jerk-%, rest between sets 2min

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PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh - full foot
4x4@70% snatch-%, rest between sets 2min

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SUPERSET: quality - light/medium, liikkeiden järjestyksellä ei ole väliä

3-5 rounds:

5+5 BULGARIAN SPLIT SQUAT *tanko eturäkissä, takajalka päkiällä - EI KENKIÄ, käytä soft drops blockeja
10+10 SIDE BEND, DB/KB
10 WIDE GRIP INVERTED ROW *kevennys polvet koukussa/pystympi asento - kohde takaolkapäät
10 NARROW GRIP BANDED LAT PULL DOWN *istuen lattialla/matalalla boxilla, vahva kuminauha kiinni ylätaljatankoon, laita tarvittaessa levypaino syliin

Rest between rounds 2min

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 10:00 minutes.