Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace cardio
5 push up to downdog pose (strech your calfs)
10 barbell upright row
10 barbell strict press
:15 Active Bar/RIng Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups

1 more time this for a while on saturday :

Bar or RING Muscle up Practise
1-2 sets of each parts
Kipping on Bar/rings x 10-15 reps (small kip, keep upperback tight and control on that "swing"
Kip to swing x 3-5 reps
Hips to bar/rings x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
strict dips x 3-5 reps (use band for help if need to)
Jumping  BAR OR RING MU (take box under the bar/rings , the bar should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for BAR/RING Mu (use about 10-15 mins for this)

Weightlifting

3-position squat clean (high hang, mid thigh, 1 inch off the floor) all from hang position. no bar drop bwn.
2 sets @50-55% of 1rm clean
2 sets @60-65% of 1rm clean
1 set @70% of 1rm clean

Jerk Dip + Push Jerk + Pause Split Jerk (3 sec pause on split/catch position, find balance)
1+1+2 reps @50-60% of 1rm jerk x 3 sets
1+1+1 reps @60-70% of 1rm jerk x 2 sets

Strenght
Wendler program
Deadlift
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Chris Hinshaw Row Progression week 4
Workout Definition
Row “VO2max””
5 sets:
90sec at 6min test (or fast) pace,
90sec at easy (active recovery) pace
No add'l rest b/t reps or sets
Total: 15min
Score is total meters

Pareittain for time YGIG -tyyliin

60 double KB hang snatch 2x16/24 (skaalaa 2x12/20)
50 t2B
40m HS walk (pari saa auttaa tai 3 wall walk = 5m hs walk)
50 hspu (deficit jos kulkee ilman yli kympin seteissä)
40m HS walk
50 t2B
60m double KB oh lunge

Saa jakaa toistot miten haluaa.

3 sets of 3 min on / 3 min off
12/15 calories of air bike
20 db snatches
12/15 calories of air bike
x-reps df facing burpees (target 10-20 reps) dont go all out, steady mod/fast pace)
keep snatches unbroken and moderate pace on bike
Score is total number of db facing burpees (jump over db on each rep)

RUN
1200m run @easy/mod pace (target 5.30-6.30 minutes)
rest 2 min
800m run @mod/fast pace (target 3.30-4 minutes)
rest 2 min
400m run @fast pace (target 1.25-1.45)

rest few minutes and do active recovery with machine

then

After run 2 rounds
9/7 calories of air bike
8 db snatches @light/mod and second round wod weight
4 burpee over rower

For Time

For the run - find a route between 300-500m that is repeatable and takes between 2-3 minutes to do

For the Clusters - Find a weight that is suitable and doable, relatively lightweight. Could be a Barbell, some dumbbells or kettlebells, just do the work og get the sweat going (like 2 x 17.5 dumbbells)

• Run
• 3 Clusters
• Run
• 6 Clusters
• Run
• 9 Clusters
• Run
• 12 Clusters
• Run
• 15 Clusters

PARI WOD
3x 6min AMRAP you go / I go 2 min rest between AMRAPS
1. 10 T2B
15 cal air bike
1 min rest

1. 10 floor presses 60kg/40kg 40 DU 1 min rest

3.10 back squats 80kg/50kg
20 cal row

Back squat amrap @5-10kg heavier then last week. Goal is a minimum of 8reps
+
5rft:
250/200m Row
8 WP GTOH Burpees
12 WP over head lunges

2 - position Snatch ( Knee - Floor)

3 x (1+1) x 78%, 2 x (1+1) x 80%

Snatch Pull

5 x 3 x 100%

Snatch Push Press

5 x 4 x 83%

Good Morning

3 x 6 x 35% (back squat)

3 sets:

12 KB Swing
10 Ab wheel roll outs