CONDITIONING

For time:

3/2 Rope Climb (legless for badasses)
10 Devils Press @22,5/15kg
30 C2B
10 D-Ball/Sandbag Ground to Shoulder
30cal Airbike

RPE 4, very heavy breathing

Back Squat

2x5 (80%)
3x4 (85%)

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.

Sitten 2-3 kierrosta, 3-5 toistoa kutakin liikettä:
Tempausveto
Voimatempaus (muscle snatch)
Raakatempaus riipuksesta
Valakyykky
Tempaus

Nosta painoa hiljakseen ylöspäin jos tuntuu sopivalta

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TYÖSARJAT

TEMPAUS,
Nousu keskiraskaaseen painoon kompleksissa: (3 Tempausvetoa polven alta + Tempaus polven alta)
HUOM, Kelluvat nostot eli ei osumaa lattiaan

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RINNALLEVETO & TYÖNTÖ,

Nousu keskiraskaaseen painoon kompleksissa: (2 Raakaa rinnallevetoa + 1 Rinnalleveto)

Työntö telineestä,
5 x 5 @ 67-72%

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BONUS
Etukyykky,
Nousu raskaaseen kolmoseen. 3s paussi ensimmäisessä kyykyssä.

Cyclist kyykky,
4 x 8 (hard)

Romanialainen maastaveto käsipainoilla, päkiä korotettuna,
4 x 6-8 (hard)

Hauiskääntö, josta suoraan pystypunnerrus,
3-4 x 8 (hard)

Keskivartalo:

GHD istumaannousu,
3-4 x 12-15

Skills
+7min emom

Metcon
5x 1,5min ON 2min OFF
30-50 DU
Amrap:
4 C&J
4 BFB

10-9-8-7-6-5-4-3-2-1

Power snatches @ 40-50%1RM snatch

** Rest as needed between sets*

Intent. work on your timing and rhythm on the power snatch. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

Midline capacity

4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one)

run 3,3km/4,95km
- 2-3 kierrosta Hallipussia
- tasainen reipas vauhti

Voima
E3MOM, 3 rounds
Goblet squat x12
+ 20-30s plank hold

WOD
16min EMOM
1.min max reps air squat
2.min max reps sit ups
3.min max reps burpee
4.min rest

Clean and jerk, go every 1:30-2:00

3 x 2+1 @ 70%
3 x 2+1 @ 75%
3 x 1+1 @ 80-85%

– 2+1 = 2 cleans + 1 split jerk
– Drop the bar between cleans, reset and go

*full foot, use straps

4@80%, 4@85%, 4@90%, sn-%, rest btw sets 2min