Rive ja työntö

A,
Tempo Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs down and up.

B,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
1x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
7 Clean & Jerks, 61/43kg

C,
5 rounds for quality of:
Hollow Hold, 15 secs
Handstand Walk, 15m

6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
– Perform the 15 reps unbroken. If unable to do so,
scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.

1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

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4 sets 1 snatch
@ 95% of 1 RM

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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E2MOM 10 (5 sets)
3 reps 65% - 75% - 80% - 85% -90% of 1 RM

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in 20 min

find 1 RM for squat

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-focus on maintaining neutral back and driving your legs in the ground
- in 20 min max 8 attempts total including the warm up sets in the E2MOM

For Time:

2000m Row

Jefferson Kang Curl: 3 x 3 10s down 10s up. Rest 60s
- Light weight
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Kyykky 1x90%

Penkki 1x90%

HUOM! Ke-treenissä ainoastaan maastaveto 2x1x80%. Voit ottaa sen tämän treenin yhteyteen. Jos otat, pidä ke lepopäivä.

bike intervals
10x
30s. on 30s. off
- score is max cal

Viikko 46
Treeni 1
Warm up
2 rounds
15/12 calories machine
10/10 half kneeling db press
10 air squats + 10 reverse lunges
5 inch worm with push up

Strenght
Push Press 10-8-8 reps
Strict Press 2x8-10 reps
rest 1.5-2 min bwn sets

Metcon
7 min partner amrap
max calories cardio machine
other person performs 6 single arm devils press, then change

Accessory Work
2-3 x10/10 front rack reverse lunges
2-3x front plank x 40-60s + 25/25m suitcase carrying