22.7 päivän treeni

4 kierrosta
400 m juoksu
20 - 15 - 10 - 5 hsp
15 kb swing

TC 16 min

Every 3:00 x 5:
30/24cal Row
- Push the pace on this one and aim to get faster on each round

4 sets:
12 Seated Double DB Strict Press
- Rest 30sec
12 Barbel Bicep Curls
- Rest 90sec

OHS 4 x 4

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
PariWOD: You go, I go
Amrap 14min
WB Power Clean 16
WB 16
Sit up 16
Ergo 16cal

For time:

9-6-3
squat clean @60/40kg
bmu
*10m hs walk after each round

rest 5min

15-12-9
power clean @60/40kg
ttb
*10m hs walk after each round

Targets under 5min, time cap 8min / fast singles barbell, big sets gymnastics

In 2 minutes:

10/7 Calorie Row Erg
4 burpees over the bar
In remaining time, max deadlifts

Rest 2 minutes between rounds.

*Repeat for a total of 6 rounds

Barbell 50/40kg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top