Nousu Games laji 4

Chipper for time
10 turkish get up
20 burpee to target
30 pull ups (scale: 60 ring row)
40 alt. db hang clean & jerk
50 double unders (scale: 150 single unders)
60m one hand owerhead walking lunges

target: 16min or less

db weight:
rx: 22.5/15kg
fitness: 18/12kg
scaled: 16/10 or less

1 x 5

Day 1: 80%
Day 2: 82,5%
Day 3: 85%

Percentage from 1RM

Warm Up
6x50s on / 10s off
ski
bike erg

sitten venyttele takareidet/olkapää/rinta/ojentaja seutu hereille ja hae hieman käsipainoilla yhden jalan mave/lattiapena liikettä ja aloita sen perään lähestymis/työ
sarjat liikkeisiin.

Strenght "Superset"
3 sets
Stiff-legged deadlift – 12+12/10+10/8+8 reps (yhden jalan mave, painot sen mukaan et liikepuhtaus säilyy, arvion miehet 30-50 ja naiset 25-35kg)
rest 1 min
Floor press x 10-12 reps (2 toistoa pankissa aina, kontrolloi alaslasku vaihe, ota vaikka pysäytyksellä.) Jumppamatto poikittain lapojen alle tekee mukavammaksi.
rest 2-3 min

YHDEN JALAN MAVET SIIS LEVYTANGOLLA JA OTA TARVITTAESSA 20-30S TAUKOA JALAN VAIHDON VÄLISSÄ.

Accessory Work
3 rounds
6-8/side ATG Split Squat
15 – 20 Banded Face Pulls
8 – 12 DB Pull Overs
8 – 12/side DB External Rotations
rest 1 min bwn round

3 rounds
8-12 db incline curls (hauiskääntö käsip)
8-12 db tricep roll backs (ranskalaiset maaten lattialle käsipainoilla "lisäliikeen kans"
rest 2 min

2 rounds
12-15 barbell wrist curls
12-15 barbell reverse wrist curls
rest 1 min bwn round

AMRAP 12:
3 Power Snatches 43 / 29 kg
3 Chest to Bar Pull-ups
3 Box Jumps (30"/24")
6 Power Snatches 43 / 29 kg
6 Chest to Bar Pull-ups
6 Box Jumps (30"/24")
...
Add 3 Reps Each Round

A,
1x [ 2 Power Cleans + 1 Jerk ]
1x [ 2 Power Cleans + 1 Jerk ]
1x [ 2 Power Cleans + 1 Jerk ]
1x [ 2 Power Cleans + 1 Jerk ]
1x [ 2 Power Cleans + 1 Jerk ]

Use the same weight for each set.
Rest as needed between sets.

80% 1RM Clean & Jerk

B,
Complete as many rounds as possible in 15 mins of:
3 Push Jerks@84/57kg
6 Power Cleans
9 Deadlifts,
Run, 200 m

Goal: 6+ Rounds

C,
5 rounds for quality of:
Yoke Carry, 200/150kg 15m
10 L/10 R Single Arm Kettlebell Push Press, pick load
Handstand Hold, 30 secs

‘Do you even know what ‘Murph’ feels like?’
100 Snatch @24/16
100 Sit-Ups
100 Air Squats
100 Push-Ups
Tc: 26’

Afterparty:
3 rounds of
10/10 Side Bend @28/20

23 thrusters 50/35kg
23 bar facing burpees
23 power clean&jerk 50/35kg
23 C2B
23 ring dips
23 T2B
Timecap 23min

AMRAP 10

3 Strict HSPU
3 TTB
6 Strict HSPU
6 TTB
9 Strict HSPU
9 TTB
....
add 3 reps every round

Row 5000m

For time:

• Row 500 meters
• 20 parallette handstand push-ups
• Row 500 meters
• 20 strict handstand push-ups
• Row 500 meters
• 20 kipping handstand push-ups