EMOM 20:
1: 10/8cal AB
2: 12 Pull-ups
3: 10/8cal AB
4: 6 Devil's Presses 1x22,5/15kg
5: Rest

• Rest 5min

EMOM 20:
1: 12/10cal Ski
2: 30 DU
3: 12/10cal Ski
4: 6 Power Snatches 45/32kg
5: Rest

50/40cal Row
15 Box Jumps 60/50cm
15 T2B

• Rest 2min

50/40cal Row
10 Box Jumps 80/60cm
20 Hollow Rocks

LÄMMITTELY

10:00 Minuuttia:
:45 Soutu
10 Suorin jaloin maastaveto
10 Punnerrusta alaspäin katsovaan koiraan varpaan kosketuksen kanssa
10 Käsipainotempausta
5 Boxille askellusta/hyppyä

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PLYOT

4 Kierrosta,
3 Boxille hyppyä lisäpainojen kanssa, lähtö istuma-asennosta.
6-10 Hyppypunnerrusta

Lepo 1:00 min liikkeiden välissä. Mahdollisimman räjähtävät suoritteet

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KUNTOHARJOITUS

Niin monta toistoa 6:00 minuutin aikana kuin mahdollista:
4 Burpeeta boxin yli
8 Käsipainotempausta vuorokäsin (raskas)

2:00 min tauko

Niin monta toistoa 6:00 minuutin aikana kuin mahdollista:
4 Maastavetoa (raskas, noin 75-80%)
8 Burpeeta tangon yli

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HUOMIOITA

Harjoituksen tarkoitus on kehittää räjähtävyyttä jaloissa sekä ylävartalossa. Kuntoharjoituksessa tarkoitus on kehittää voimakestävyyttä, tehontuottoa ja hieman lihaskestävyyttä.

Tähtää plyometrisissä harjoitteissa mahdollisimman räjähtäviin suoritteisiin. Kuntoharjoituksessa tähtää räätälöinnöissä sellaisiin liikevariaatioihin, joilla saat hyvällä sykkeellä tehtyä kokoajan sarjat putkeen kohtalaisen hapotuksen kanssa.

:40 sec. On/ :15 sec. Off x3

1: 10 strict press + max push press @empty barbell
2: alt.reverse lunge
3: sled push
4: wb sit up with partner*
5: max cal
6: rest

E2:00 x5
6-6-5-5-3 Back squat

For time

10 Bar muscle-ups
20 Power cleans @ 52.5/35kg (115/75lbs)
30 Shoulder to overheads @ 52.5/35kg (115/75lbs)
40 Box jump overs, 24/20″
50 Lateral burpees over the bar
40 Box jump overs, 24/20″
30 Shoulder to overheads @ 52.5/35kg (115/75lbs)
20 Power cleans @ 52.5/35kg (115/75lbs)
10 Bar muscle-ups

Target time. < 18-minutes
TC 24:00

SESSION NOTES
Pacing. Keep rest and transition time to a minimum and get straight to work each time.
Strategy. Approach the first set of bar muscle-ups based on your proficiency. If you feel confident, you can go for unbroken so long as it won’t impact your pacing overall. If you need to break the sets, have a game plan that allows for your rest to stay short before getting right back up on the bar.
The barbell is on the lighter side, so you should be able to cycle through the power clean and shoulder to overhead in bigger sets. Take short breaks as needed in order to maintain your pace and to conserve for the second set of each.
Find a fast, but steady rhythm for both the box jump overs and burpees. You want to find a cadence that allows you to consistently move through both without any excessive rest between reps. Target to try and match your sets on the barbell the second time through before moving to the final set of bar muscle-ups.
Don’t be afraid to be a little more aggressive on the final set of bar muscle-ups, but be mindful to not push to failure.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).
Debrief.
– How was your pacing overall? Did you keep rest and transition times short throughout?
– Did you pick the right sets on the bar muscle-ups?– How was your approach to the barbell? Did you choose breaks smartly? Could you have been more aggressive?
– Could you maintain your pace on the box jump overs and burpees?
– What could you change about your approach in either piece that might have resulted in a faster finish?
— What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Bar muscle-up → Reduce reps (6 to 8 reps) → Chest-to-bar or regular pull-ups (10 to 20 reps)
Barbell → 52.5/35kg (115/75lbs) to 35/25kg (75/55lbs)

21-15-9
seated BB Z-press
BB ab roll

21-15-9
pushups
vups

A)
3 rounds (right+left)
In every 10” x5 rounds / side
1 snatch + 1 press
2’ rest between rounds

B)
2 rounds – 3’ rest between
10 goblet squat
20 Russian swing
8 goblet squat
16 Russian swing
6 goblet squat
12 Russian swing
4 goblet squat
8 Russian swing
2 goblet squat
4 Russian swing
@same weight

C)
3 rounds with no rest
20-20” side plank (weighted )
30” superman hold
12 overhead sit up

REVERSE LUNGE + BENT OVER ROW

3-4× 5 reps/leg + 5@moderate heavy weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*Reverse lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse Lunge perään

2 sets of 5's Push jerk