Ring muscle-up drills – 3 Rounds of:

5 Chicken dips
8 Box Russian dips
10 Back support step ups

Rest 60-seconds b/t rounds

A:
Skill Primer
Pause Muscle Snatch & Drop Snatch (5-8 sets x 2+2 / 0:03 pause below knees)

B:
Pause Snatch
(8 sets x 1-2 / 75%+ / 0:03 pause below knees)

"KETTLE BEAR 20"
2 ROUNDS FOR TIME
20 SumoDL + High pull
20 DU / 40 SU
20 Single arm OH lunges
20 DU / 40 SU
20 Snatches
20 DU / 40 SU
20 Clean and Press
20 DU / 40 SU
20 Swing
20 DU / 40 SU

LIGHT-MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

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POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3[1+1]@70%, rest btw sets 2min

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POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1[@70%, rest btw sets 2min

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FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

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SNATCH PULL *full foot
2x1@105-110% sn-%, rest btw sets 2min

2ounds:

10-20 bicep curl
10-20 ghd hip extension
30-60s D ball hold

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) 1×5 @70%
6.) complete 3
pause reps until you reach an
RPE 8 triple ~80+%

B.) Snatch
1.) Building weight
2.) 6×2 @75% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 6×2+1 @75%

D.) 3×
1.) Jumping squats ×10
2.) Reverse hyper on box w/pause when legs extented ×10

LÄMMITTELY
•Blokki peli
•Korttipakkapeli - max 10min
♠️ x-hyppy/askellus
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ maastaveto 8kg kk

AMRAP 20 min 23 s.
23 cal soutu / hiihto
23 air squat / goblet squat
23 rengassoutu
23 vatsarutistus / istumaannousu

For time with partner

200 Double under (You GO, I GO )
Then 6 rounds of
12 box jump
9 KB thruster @2x24/16kg
6 Syncro burpee

150 Double under (You GO, I GO )
Then 6 rounds of
12 T2b
9 Kb Hang clean@ 2x24/16kg
6 Syncro burpee

100 Double under (You GO, I GO )
Then 6 rounds of
12 box jump over
9 KB STOH @2x24/16kg
6 Syncro burpee

Alternating rounds (relay)!

Timecap : 35mins

4 Rounds for time

20m DB front rack walking lunges
15m Handstand walk
10 DB thrusters

DBs. 2 x 22.5/15kg

HS Walk -> reduce distance -> 2-4 wall walks

Handstand walk skill – 3 Rounds:

3 Front supports to elevated downward dog stretch
10-second Pike handstand hold
5 – 10 Pike handstand shoulder shrugs
2 Pike handstand with single-leg extensions (5-second holds)
10 Pike handstand shoulder taps