Front leg elevated lunge

3x8/leg

1.6. Työntö

A. Lämpö (kevyt)
4-5x 3+3+3+3
Veto, pysäytys polven yläpuolella
Voima rinnalleveto, riipusta polven yläpuolelta
Etukyykky
Ylöstyöntö, pysäytys dipin ala-asennossa

B. Työsarja 1
4-5x 1+1+2
Veto
Rinnalleveto, riipusta polven yläpuolelta
Ylöstyöntö saksiin

C. Työsarja 2
4-5x 2+1+1
Raaka rinnalleveto
Raaka ylöstyöntö, pysäytys dipin ala-asennossa
Raaka ylöstyöntö

D. Vedot, ei kosketusta maahan (raskas)
3x 5

-nouseva

9sets:

3x3 clean 65-75%
3x2 clean 75-80%
3x1 clean 80-90%

2 rounds: 2 minutes ON/ 1 minute OFF:

1. Max synchro burpees
2. Max box over step ups w/ 15kg DB (IGYG)
3. Max Skierg calories (IGYG)
4. Max DB snatch (15kg DB, IGYG )
5. Max push-ups (IGYG)
6. Max C2 calories (IGYG)
7. Max synchro air squat
8. Max distance with sled (IGYG) 20kg plate

Tulos on yhteenlasketut toistot kahden kierroksen jälkeen. (Masiinat 1 kcal = 1 rep, kelkka 1 m = 1 rep)

C&J WOD

For time

12 Power Cleans (weight 1)
12 Front Squats
12 Push Jerks
Rest 3:00
9 Power Cleans (weight 2)
9 Front Squats
9 Push Jerks
Rest 3:00
6 Power Cleans (weight 3)
6 Front Squats
6 Push Jerks

RX
Weight 1: 84/61kg
Weight 2: 102/70kg
Weight 3: 111/75kg

Scaled
Weight 1: 55%
Weight 2: 70%
Weight 3: 85%
% of power clean 1RM

TC: 30min

AMRAP 9 mins of:
3 Row Calories - P1
3 Row Calories - P2
6 Row Calories - P1
6 Row Calories - P2
9 Row Calories - P1
9 Row Calories - P2
...
Continue adding 3 reps each round to each movement until time expires.

Rest 2 mins

AMRAP 9 mins of
2 Dumbbell Bench Press, 22.5/15 kg - P1
2 Dumbbell Squat Cleans, 22.5/15 kg -P1
2 Dumbbell Bench Press, 22.5/15 kg - P2
2 Dumbbell Squat Cleans, 22.5/15 kg -P2
4 Dumbbell Bench Press, 22.5/15 kg - P1
4 Dumbbell Squat Cleans, 22.5/15 kg -P1
4 Dumbbell Bench Press, 22.5/15 kg -P2
4 Dumbbell Squat Cleans, 22.5/15 kg -P2
6 Dumbbell Bench Press, 22.5/15 kg
6 Dumbbell Squat Cleans, 22.5/15 kg
6 Dumbbell Bench Press, 22.5/15 kg
6 Dumbbell Squat Cleans, 22.5/15 kg
...
Continue adding 2 reps each round to each movement until time expires.

Rest 2 mins

AMRAP 9 mins of
1 Bar Muscle-up - P1
1 Handstand Push-up - P1
1 Pistol (Right Leg) - P1
1 Pistol (Left Leg) - P1
1 Bar Muscle-up - P2
1 Handstand Push-up - P2
1 Pistol (Right Leg) - P2
1 Pistol (Left Leg) - P2
2
3
4
...
Continue adding 1 rep each round to each movement until time expires.

Scaling : burpee strict pull up instead of muscle up, box HSPU, weighted box step up instead of pistol

Alternating between :

Incline DB bench press- 3 x 8-12 @ 2/1-2/1 RIR, rest 1:00 before B2

Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

Bench press

4 x 4 @ 82.5-87.5% (1-2 RIR), rest 3:00 b/t sets

Back squat

Build to heavy 2 (H2) @ 2 RIR (86-90%)
+
2 x 2-4 @ 85-90%H2, Rest 3:00 b/t sets

– Build to a heavy 2 (H2) @ 2 RIR (around 86-90%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H4 set, you have 2-3 back-off sets of 2-4 reps @ 85-90% of your H2