Kapea penkki Max1

Sotilaspenkki 5x10x50-60%
-2-3 sormea leveämpi ote
-1s stopit

Seal row 5x5

Jos ruuhkaa, osa porukasta voi tehdä Seal row’n toisena liikkeenä!!

A) Bench press - 3RM
- Build up to a heavy triple
- Sets: 8,6,4,3,3,3,3

B) 4 sets
8-10 half kneeling landmine press/side
6-8 one arm dumbbell row/side

C) 3 sets
8 seated overhead tricep extensions
8 standing barbell curls

Skills
+7min emom

Metcon 3 kierrosta aikaa vastaan:

10 C&J 40/30kg
10 BJO
10 HSPU
50 Tuplaa
2min tauko

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

5 rounds:

8-8-5-5-3 x Deadlift (build up on weight)
1 x Standing 5-jump
10 x Plank to pushup

EMOM 8 (0:40 work / 0:20 rest)

1) Handstand push ups*
2) Rope climbs

• Aim to fit in at least 2 sets of HSPU each minute. This means we want you to 1) move fast when doing HSPUs, 2) practice breaking them into sets with short recoveries. Choose the hardest variation you can get at least 8 reps/minute with (see movement options). Intent. Accumulate repetition volume to improve your HSPU/RC capacity

Movement options.
Handstand push-up → Strict deficit HSPU, 3.5/2” → Kipping deficit HSPU, 3.5/2” → Wall-facing HSPU → Strict HSPU → Kipping HSPU (control the descent/negative)

Paused front squat

1. Build to today's heavy 3
2. 5x1 @90-100% of 1

Pause at least 2 sec in bottom of each rep

40 + 120 min
Warm up for 10 min
1.Own skill
A. BMU practice for 15 min
- 1 1 2 3 3 3 3 = 16 reps
B. Butterfly pull up practice for 10 min
- Practice sets: 6 x 5 reps

Hard routine
2.Warm up

3.Gymnastics
A. EMOM18
1) TTB x 7
2) Pull up x 7
3) HSPU x 6

3.Strength
A. 3 rounds:
- 6 + 6 front rack lunges - 45 50 52.5 kg
- 10 bench press - 35 40 40 kg
B. 20 + 20 + 20 KB walking lunges, farmer's carry - 20 16 16 kg

4.Conditioning
A. 16 min AMRAP:
15 power snatch @ 35 kg > 30 kg
40 DU
15 cal row
Result: 3 rounds + 8 cal

B. Cool down: 15 min easy bike

LÄMMITTELY
3 kierrosta:
2min ergo (vaihda joka kierroksella)
10 dead bug
10 mittarimato
10 ilmakyykky

---

HARJOITUS (Peruskestävyys, 60-70%/HR max)

6x6min, 30s lepo kierrosten välissä

1. ergo
2. AMRAP:

-farmarikävely salin päästä päähän x2 (raskas)

-20 vuorikiipeilijä

-15 Aussi-leuanveto / TRX soutu

*Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Kiinnitä AMRAP osiossa huomiota liikkeen hyvään laatuun. Pyri pitämään syke peruskestävyysalueella.

AMRAP 60:
500/400m Row
500/400m Ski
1000/800m AB
- Rest 2min
Score: Total meters