Hs hold& Hspu practice:

EMOM x 32

1) monostructural
2) 3-10 hspu or hold
3) monostructural
4) 20-40m s.a farmer carry

for time
21-18-15-12-9-6-3
cal assault bike
push up

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Pause front squat

3 x 3 @ 85% from 2 weeks ME
rest 2 min b/w sets
4 sec hold at the bottom, NO BOUNCING up

6x3 Pause Bench Presses
Set 1: @70%
Set 2-3: @75%
Set 4-5: @77%
Set 6: @80%
- Pause 3sec at bottom
- Rest 2-3min btw sets

6 sets of Pull-ups, alt. btw:
3 Weighted Pull-ups (heavy)
Max reps Pull-ups
- Rest 3min btw sets
- Score the number of reps, comment weight

For total Load:

5 sets of 4

Score : Overall score will be the sum total load.

Warm Up
5 min Rowing, 40s easy / 20s moderate x 5 times .
then
Squat and Front Rack Mobility as you like.
then
2 rounds
5 deadlifts + 5 muscle clean + 5 thrusters
10 scapula rolls + 10 ring row
5 burpee pull ups

Strenght
Thrusters
1x8 reps @65-70% (+2.5-5kg compared last week to each set)
1x6 reps @70-75%
2x4 reps @75-80%
rest 2-3 min bwn sets

Weighted Chin Ups / Chin Ups (+1.25-2.5kg compared last week to each set)
1x8 reps @35-40%
1x6 reps @40-45%
2x4 reps @45-50%
rest 2-3 min bwn sets

Saat tehdä tämän myös halutessasi niin että teet 4 kierrosta : Thrusterit, lepo 1-2 min ja leuat, lepo 2-3 min ja uusi round.

Metcon Prep
2 rounds
30 single unders
5 power cleans with light weight
5 thrusters with light weight
2 bar facing burpees
20 double unders
then
1 round
2 bar facing burpees
3 power cleans @wod weight
3 thrustes @ wod weight
10 double unders

FOR TIME
30-80 DOUBLE UNDERS (tai maksimissaan käytät kaks minuutin erää tähän aina)
15 Power cleans @30-35kg/42.5-50kg
12 thrusters
30-80 DOUBLE UNDERS
12 thrusters
15 Power cleans
30-80 DOUBLE UNDERS
TEE AINA ALKAVALLA MINUUTILLA 3 BAR FACING BURPEETA ja harjoitus alkaa myös niillä.
eli 1 min välein aina 3 bar facing burpeeta ja jatkat siitä aina sitä liikettä mikä seuraavaksi tai menossa vaaditut toistot täyteen.

Tavoite aika alle 15 min.

Accessory Work
2 rounds
15+15 vartalon kierrot seisten nauhalla (1sec pause)
10+10 birddogs
30+30m suitcase carrying
rest 2 min and repeat

Cool down
2-3 min light cardio
1+1 min lonkankoukistajat
1+1 min etureidet venytys
1+1 min ojentajien venytys

A,
Back Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
Weight should be heavy, with the goal of no fieldwork sets. Try not to stand at the top of each rep for too long bust just enough time to help you catch your breath and brace for the next rep.

B,
10-9-8-7-6-5-4-3-2-1 reps, for time of:
USA Kettlebell Swing, 32/24kg
Bar Muscle-up
Goal: sub 12 mins

C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
12 Scap Pull-ups
15 Band Face Pulls
Lateral Raise Hold, pick load, 20 secs

-5 bench press 45/30kg
-8 V-ups

Pinch Grip Farmers Carry: AMRAP 4:00 for max distance.
Pick a weight that is challenging for 20-30m efforts.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)