Handstand walk

HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk

LÄMMITTELY

16 min AMRAP

1min ergo
16 Dead bug
16 Bird dog
16 askelkyykky taakse
5+5 TGU

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HARJOITUS

Peruskestävyys (60-70%/HR max)

6x5min ergo*
-1min lepo/vaihtoaika kierrosten välissä

*Vaihda ergoa joka kierrokselle. Pidä huoli, että harjoituksen aikana sykealue pysyisi mahdollisimman pitkälti peruskestävyysalueella.

Alternate A1/A2

A1. Front squat, Rest 1:00 before A2
Build to Heavy 3 (H3) @ 1 RIR (86-90%)
+
2 x 4-6 @ 85-90%H3

A2. Strict chin-up, Rest 2:00 before A1
Build to Heavy 3 (H3) @ 1 RIR (86-90%)
+
2 x 4-6 @ 85-90%H3

Build up to a heavy set of 3 (H3) @ 1 RIR, somewhere in the 86-90%1RM range.
– Once you’ve hit the H3 set, you have 2 back-off sets of 4-6 @ 85-90% of your H3.

Warm Up
2 rounds
1 min rowing
1 min ski erg
:20-30 Ring support hold
:10-20 ring dip hold (at bottom)
5+5 single leg RDL with barbell
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Tempo Single leg romanian Deadlift 4x8+8reps (2-3 RIR) (tempo 2-3 sec lowering down)
go new set every 2-2.5 minutes
Weighted Ring Dips/Ring Dips perform total 30reps in 3-5 sets. (1-3 RIR) (1s pause at top of each rep)
go new set every 2-2.5 minutes
Keep more focus on quality of movement, learning it, keeping balance and get that feeling to right muscles.

Metcon
3 sets of
5 min amrap
2 rounds
18/14 cal ski and masters 45+/scaled 15/12 calories ski
10-15 ghd sit ups
then remaining time do max reps of strict hspu (target is about 1.5-2 min of shspu)
3 min rest bwn sets
tavoite ois aina saada vähintään 15 toistoa kasaan ja ennemmin niin että teet vaikka
3-5 toiston sarjoja pitäen taukoa välissä 10-15 sek.

Accessory Work
2-3x12+12 barbell suitcase deadlifts
2-3x12 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x12 barbell bicep curls, controlled tempo on down, faster up
rest as needed

Shoulder Press ( Deadstop )

5-5-5-5-5-5 Build in max weight OTD.

Go Every 2:30

Part A1 - Primary Strength

Bench Press

Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

By "+" we are asking that you perform max repetitions, aiming for a minimum of 3 repetitions

Part A2 - Primary Strength

Bent Over Row

Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

By "+" we are asking that you perform max repetitions, aiming for a minimum of 1 repetitions

If you successfully get 2 or more good repetitions, increase your T1RM by 2.5kg

Part B - Compound Accessory

Use the same exercise as last week

Pause Bench - choose if bounce off your chest at the bottom of your reps or you struggle off the chest
perform 4 sets of 4 repetitions with a 3 sec pause at 72% of your T1RM

Tempo Bench - Choose if you need to work on controlling your descent
perform 4 sets of 4 repetitions lowering for 3 seconds each rep at 65% of your T1RM

Close Grip Bench - Choose if you struggle locking out your bench reps
perform 4 sets of 8 repetitions start at around 50% of your T1RM

**decrease or increase these percentages of needed

Part C - Accessory Giant Set

Using your final weights that you got to last week

3 rounds:

8-12 Bulgarian split squats each leg holding 2 dumbbells
8-12 single arm dumbbell bench press each arm
8-12 hip thrusts/back extensions/reverse hypers
8-12 single arm row each arm

Rest 1 min between exercises
rest 2min between each round

if you can easily perform 12 reps each round increase your weight on the last set, you will start with this next week

LÄMMITTELY

10:00-12:00 Minuuttia:
:45s Soutu tai Hiihto
15 Banded pull aparts
15 Banded tricep extensions
20 Deadbugs
5 Leuanvetoa
10 Etunojapunnerrusta
15 Ilmakyykkyä

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KUNTOHARJOITUS

Every minute on the minute for 28:00 minutes of:
1) 1 Kierros “Cindyä”
2) 14/11 Calories row
3) 13/10 Calories ski
4) Rest

1 Kierros Cindyä: 5 Leuanvetoa + 10 Etunojapunnerrusta + 15 Ilmakyykkyä

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HUOMIOITA

Harjoituksen tavoite on tehdä kullakin minuutilla annetut liikkeet pois. Tarkoitus on ylläpitää peruskuntoa sekä hieman kehittää perusvoimaa kehonpainoliikkeissä.

Tämä harjoitus osuu niin sanottuun väliviikkoon. Haluttu vaikutus on siis säilyttää hyvä perusote harjoitteluun ilman kummempaa painetta suorittamisesta. Valitse toistomäärät siis siten, että jokainen kierros on sinulle “itsestään selvä” suorituksen suhteen.

Kussakin osiossa aikaa pitäisi mennä enintään :40s. Räätälöi siis tiputtamalla kalorimäärää tai toistomäärää Cindyssä esimerkiksi muotoon 4/8/12 tai 3/6/9

For time with partner
3000m/2500m row
After every 500m complete you go I go :
20 box jump over @60/50cm
15/10 strict pull up / partner assisted
5 wall walk

Start the workout with the triplet!
Timecap : 32 mins

2-3rounds:

10-20 GHD hip extension
10+10 Db row
10+10 Db seated press