Shoulder prep – 2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)

For time
3 rounds of
12 synchro db snatch
12 synchro box jump over (75/60)
3 synchro wall walk

Then
3 rounds of
12 Synchro db squat
12 Synchro box jump over (60/50)
3 synchro wall walk

Time cap 14min

Käsipainot:
MM 22,5/17,5kg
MN 22,5/17,5kg ja 15/12,5kg
NN 15/12,5kg

Week 7.
Session 1/2.

A)
15 mins
Pause Back squat 3-3-3
3” pause at the bottom of each rep
- NO REBOUNCE from bottom!
- 2 mins rest

Accessory : reverse lunges
3x8/8
- use dumbell or KB in goblet pos.

B)
Negative weighted Push up - Pull up
4x 5 tempo diamond push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Bent over row with 2 " pause on top x 12 reps
Plank ups x 12 reps
Rest 1' btw sets

Four sets of six weighted dips.

20 reps

Tc 10 min

45 crossover hyppyä
5 pullup
5 hspu/20 push press 2x10 kg
5 hang clean

Sama toistuu amrapoina, mutta 5 toistoa muihin kuin hyppyihin joka kierroksella. 4 pp vastaa yhtä hsputa . Hang cleanin painot nousten joka kierroksella 27,5 kg, 35 kg, 42,5 kg...

Tiebreak aina hspuiden jälkeen

8 min amrap for quality:
1 min erg @easy-moderate
6+6 plate one leg gtoh
8 banded chest flyes
8+8 DB half kneeling arnold press

2-3sets:

10+10 bicep curl
45-90s plank hold

4 kierrosta

A) 12 DB goblet squats
B) 10+10 DB strict press
C) 8+8 GB single leg deadlift

2 x 6 min amrap:
A.
8 dual DB thrusters
6 T2B
30 double unders

B.
12/10 cal ergo
8 box jumps
2 rope climbs