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Gymnastics capacity

– 2 Rounds of AMRAP 2s

1) Rope climbs
2) Double-unders*
3) Wall walks

– Go every 4:00 –

• You can choose double-unders, cross-over DUs or cross-over single-unders Flow. Do max-rep rope climbs in a 2-minute window, rest for 2 minutes, then do the same for double-unders (or cross-overs) and wall walks. Repeat for one more round. Intent. Build and challenge your gymnastics movement capacity. Be a bit more conservative on the 1st round and avoid going to failure. This way you’ll be able to accumulate more total volume across the 2 rounds.

Hang squat snatch

8 – 10 x 5 (TnG) @ 45+%1RM snatch

– Rest as needed between sets –

I*ntent. Work on your technique, balance and rhythm on hang squat snatches. Aim to connect the reps together smoothly, pull under the bar aggressively and make sure you stay in balance through the whole movement.
As always for this kind of work, your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.*

LIGHT WEEK 1/2

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Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita,
mikäli ovat jääneet välistä.

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omaa lämppää 15min

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Barbell technique:

CLEAN GRIP RDL + CLEAN GRIP GOOD MORNING PUSH PRESS ON TOES
2x 3+3@barbell, rest btw sets 1-2min

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SHOULDER PRESS + JERK GRIP OHS
2x 3+3@barbell, rest btw sets 1-2min

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PRESSING SPLIT JERK + SPLIT JERK *split jerk 2+2
2x 4+4@barbell, rest btw sets 1-2min

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TALL CLEAN + TALL SPLIT JERK *tall flat footed, jerk 1+1
2x 3+2@barbell, rest btw sets 1-2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION *flat footed + CLEAN HIGH PULL from POWER POSITION + CLEAN
*high pull - elbows ups
2x 2+2+2+2@barbell, rest btw sets 1-2min

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CLEAN PULL **full foot + CLEAN PULL
2x 2+2@light weight, rest btw sets 1-2min

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Hengittelyä

For Time:

CLEAN + JERKS

1-2-3-4-5-5-4-3-2-1 reps

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock complete (30) Clean and Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Power / Push Jerks or Split Jerks are acceptable.

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KEHONHUOLTOA!

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video: muutoin sama, mutta työntö otteella: SNATCH GRIP GOOD MORNING PUSH PRESS ON TOES - videolla ei ole päkiälle nousua

video: CLEAN DEADLIFT to POWER POSITION

video: CLEAN PULL from POWER POSITION -- HOX!! Tee HIGH PULL, 2 ensimmäistä toistoa pidä kokojalkapohja lattiassa (videolla normaali veto päkiälle nousten, lähtö power positiosta)

A,
Bulgarian Split Squat 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

4x 5 reps/side

B,
For time:
100 Wall Balls, 9/6kg
100 Dumbbell Snatches, 22,5/15kg

Every 1 min (starting at 0:00) complete:
3 Burpees
Accumulate the following in any order.

Goal: Sub 15 mins

C,
3 rounds for quality of:
20 Band Face Pulls
T Balance Hold, L 20 secs/R 20 secs
Starfish Side Plank, L 10 secs/R 10 secs

Rest as needed between sets.

AMRAP 90:
500/400m Row
500/400m Ski
1000/800m AB
- Rest 2min
Score: Total meters

Askelkyykky 4x4

LIGHT WEEK 1/2

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...kinkun sulattelua...

30-60min kävely, hiihto tmv..

--

Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita,
mikäli ovat jääneet välistä.

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omaa lämppää 15-20min

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Barbell technique:

RDL + BENT OVER ROW
2x 5+5@barbell, rest btw sets 1-2min

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FRONT SQUAT + BACK SQUAT
2x 5+5@barbell, rest btw sets 1-2min

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DEADLIFT + SUMO DEADLIFT
2x 5+5@barbell, rest btw sets 1-2min

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FLOOR BENCH PRESS + LYING TOES TO BAR
2x 5+5@barbell, rest btw sets 1-2min

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THRUSTERS
2x 10@barbell, rest btw sets 1-2min

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Hengittelyä

For Time:

DEADLIFT + DB MILITARY FLOOR BENCH PRESS

1-2-3-4-5-5-4-3-2-1 reps

1 reps deadlift and 1 reps db military floor bench press, next rounds 2 reps deadlift and 2 reps db... and so on

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock, perform (30) Deadlifts & DB Military Floor bench Press as fast as possible but QUALITY. Any type of Deadlift is acceptable (conventional, sumo).

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KEHONHUOLTOA!

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video: LYING TOES TO BAR

Every 3min x 3:
80 DU
25 Push Ups