Back squat

3 x 8 @ 70-74% (2-3 RIR) Rest 3:00-4:00 b/t sets

– Do your first set @ or around 70%1RM back squat, then build within the percentage range if you can over the remaining sets

4x
1.min 10x askelkyykkykävely
2.min 10x ranskalainen punnerrus voimistelurenkaalla
3.min 10x hauiskääntö

Warm up

A) 3 rounds:
1min erg
10 good morning
5 push-up + downdog
5/side world greatest stretch

B) Deadlift 10-8-6-4 up to 65%

C) Bench press 8-6-4-2 up to 80%

Workout

A) EMOM12
1-3: 5x
4-6: 4x
7-9: 3x
10-12: 2x

Tämä on neljän viikon progressio, jossa edetään viikoittain korottamalla maastavedon aloituspainoa EMOM:issa.
Aloita EMOM:in 5x toistot n. 70-75% 1RM ja suorita kaikki vitoset (minuutit 1-3) samalla painolla. Korota painoa hieman nelosiin (2,5-5kg) ja lisää vielä vähän kolmosiin (2,5-5kg) sekä kakkosiin (2,5-5kg).

B) Bench press
5x2 @84-87% 1RM
Rest 3min

Tämä on neljän viikon progressio, jossa toistot vähenevät ja painot kasvavat viikoittain. Valitse työsarjapaino prosenttilukemien väliltä ja tee kaikki sarjat samalla painolla. Mikäli et tiedä 1RM, niin tee sarjat painolla, jossa on varaa 2-3 toistoa.

C) Accessory
EMOM9:
1. 10 double DB press
2. 40s bouble DB biceps curl
3. 40s hip thrust hold

Voima
EMOM8
1.Strict pull up 3-5
2. Crunches 8-15

Metcon
PariWOD: 16min
Strict pull up 10
WB 20
Slamball 30
Ergo cal 40

-8 ring rows
-8 dips
-10 barbell bicep curls
-10 push-ups
*1min rest

1) Bike
2) S.A. Farmer carry
3) Row
4) KB/DB FR walk
5) Ski
6) Box step up

10 Rounds for time

10/7 (cal) Ski Erg
10 Wall balls @ 14/9kg (30/20lbs), 10′ target
1 Legless rope climb

Time cap. 25:00

– Rest at least 15:00 before next workout (give yourself enough time to recover and to prep for the movements in the 2nd piece –

For time

500m Row
30 Handstand push-ups
3 x 7.62m Walking lunges @ 2 x 22.5/15kg (50/35lbs)

500m Row
20 Deficit handstand push-ups, 3.5/2″
2 x 7.62m Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

500m Row
10 Wall-facing handstand push-ups
7.62m Overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)

Time cap. 16:00

Overview. With 10 rounds for time it’s helpful to know the total volume, 100/70 cal SkiErg, 100 heavy wall balls, 10 legless rope climbs. You should only try to gain advantage on the SkiErg if you can push the other movements. The wall balls might seem like a break for the grip and lats, you would be mistaken:)

If you can do a few legless rope climbs, even just one, you should start the workout doing legless rope climbs and then switching to normal rope climbs when you can’t do any more legless.

Strategy. There are many transitions in this workout, this means there is a lot of time to be gained/lost with no extra effort. Your SkiErg pace depends a lot on the other movements, two things to consider. 1. With only 10/7 calories you will have to work hard to gain a small advantage. 2. The SkiErg uses the same muscle groups as the legless rope climb. With a heavy med ball it’s worth considering breaking the wall balls into two sets even if it’s just 10 reps. For the first 8 rounds you should only jump up for the legless rope climb if you are 100% sure you can make the rep, you can take a bigger risk in the last 2 rounds. Note: a failed legless rope climb is one of the most expensive no-reps you can get, as it will most likely cost you 30-45 seconds or more.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing? Were you able to avoid a big drop-off over each round?
– Could you keep your pace on the SkiErg?
– Did you pick the right approach on the legless rope climb? Would being more conservative have benefitted you more?
– How would you pace/break things differently if you needed to repeat this workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → other machine for same calories
Wall ball → reduce reps (7 or 8/round) → 9/6kg (20/14lbs) ball
LL rope climb → Rope climbs → Pull to standing from the floor (2 – 3/climb)

2-3× 5-8×/side

Snatch

6 – 8 x 2 @ 70%, go EMOM

– Drop the bar between each rep, reset and go
– Stick to the the percentage and focus on hitting excellent repetitions each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

For Time:

• 30 Kettlebell hang clean & jerk
• 30/25 Bar Muscle up
• 30 Kettlebell hang snatch

Timecap 15min

RX & Masters 35–44

• ♀ 25 Bar Muscle up , 2x 16kg kahvakuulat
• ♂ 2x 24kg kahvakuulat

Masters 45–54

• ♀ 20 KB’s hang C&J @2x 16kg, 20 BMU, 20 KB’s snatches @2x 16kg
• ♂ 20 KB’s hang C&J @2x 24kg, 25 BMU, 20 KB’s snatches @2x 24kg

Masters 55-60+

• ♀ 20 KB’s hang C&J @2x 12kg, 20 Chest to bar pull up, 20 KB’s snatches @2x 12kg
• ♂ 20 KB’s hang C&J @2x 16kg, 30 Chest to bar pull up, 20 KB’s snatches @2x 16kg