Front squat

3 x 3 @ RPE 8 (83-86%, 2 RIR), rest 3:00 between sets

LÄMMITTELY

2 Kierrosta,
3:00 min vapaavalintainen ergometri
3:00 min “AMRAP”
10 Askelkyykkyä keppi niskassa
10 Kiekon nostoa pään päälle
5+5 Lantion nostoa sivulankussa
:10-20s Roikunta leuanvetotangosta.

Nosta kuormaa lämpöjen edetessä.

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KUNTOHARJOITUS

4 Kierrosta:
4:00 min vapaavalintainen ergometri
4:00 min “AMRAP”
20 Askelkyykkyä keppi niskassa
20 Kiekon nostoa pään päälle (kevyt)
10+10 Lantion nostoa sivulankussa
:20-40s Roikunta leuanvetotangosta

Aloita jokainen AMRAP alusta.

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HUOMIOITA

Tämän harjoituksen tarkoitus on toimia palauttavana harjoituksena joka samalla kehittää peruskuntoa. Tavoite on tehdä harjoitus alusta loppuun tasaisella, rauhallisella tahdilla.

Hyvin onnistunut harjoitus on suhteellisen rauhallinen, mutta kuitenkin riittävän vauhdikas, jotta hengästyt hieman ja saat hyvän hien päälle. Panosta AMRAP:n liikkeissä siihen, että saat tehtyä liikkeet tasaisella tahdilla putkeen.

400/500m row
20kbs 24kg/16kg
30 sit up

AMRAP 3 x 4

Run 200m
remaining time
10 KB Swing
10 Push-Ups

Rest 1:00 Between Amraps

Bent Over Row + Romanian Deadlift

6 x ( 4 + 4 ) x Every 3:00

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

Paused front squat

Build to heavy 1 (H1) @ RPE 8-9 (88-92%, 1-2 RIR)

Jerk dip

3 x 2 @ 110+%1RM jerk, go every 2:00-3:00

– This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

Buy-In: 800 meter Sandbag Run (60/40 lb)*

Then, AMRAP in 21 minutes of:
5 Sandbag Ground-to-Shoulders (60 lb)*
7 Burpee Box Jumps (24/20)*
13 Shoulder-to-Overheads (115/85 lb)*

*Wear a Weight Vest (20/14 lb)

Cash-Out: 1 mile Run (no Sandbag, no Weight Vest)
Athlete will start with a buy-in of 800 meter Sandbag Run with a Weight Vest. Directly after the Run, on a 21-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of 5 Sandbag Ground-to-Shoulders, Burpee Box Jumps, and 13 Sandbag Shoulder-to-Overheads. To complete the workout, run 1 mile without the Sandbag and Weight Vest.

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

As Many Reps as possible in 11 minutes of :

10 Deadlift
30 Double Unders
10/7 Calories Row

Barbell 100/70kg
Masters 45+ 80/60kg

IGYG