Two rounds for time:

43 kg tanko
10 Thruster

→ 200 m juoksu

22,5 kg käsipaino
20 Goblet Squat

→ 200 m juoksu

2 × 15 kg käsipainot
20 DB Push Press

→ 200 m juoksu

2 × 12 kg käsipainot
10 Devil’s Press

→ 200 m juoksu

Deadlift

3 to 4 x 3 @ 76-86%, Go every 2:30-3:30

– Do these as “singles” (NOT touch-and-go) to work on your setup and pull off the floor
– These are intended to be fast and solid pulls, no grinding reps here
– Do your first set @ or around 76%1RM deadlift, then build up within the percentage range (sticking to RIR) if you can over the remaining sets.

Week 6/18: 5/3/1 EMOM
Weighted dip
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

5x5 seisoen

AMRAP 8

10 Wallball Shots
20 Sit-Ups

MODERATE-HEAVY+ WEEK 5/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side PLATE/KB REVERSE CRUNCH to DEAD BUG

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate/KB Reverse Crunch to Dead Bug
https://www.muscleandstrength.com/exercises/reverse-crunch-to-dead-bug

video: Back/Reverse lunge PLATE Rotational Lift

video: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

SNATCH + SNATCH BALANCE
2× 2+2@barbell, 4× 1+2@82%, sn-%, rest 2min

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NARROW stance BACK SQUAT
2-3×10@barbell - light weight, rest 2min

BACK SQUAT
1@up to RPE10 - 0-1 reps left, rest 2-3min

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 5×5@-20% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

10m/side One Arm OH DB/KB WALKING LUNGE

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50sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

50sec WEIGHTED PLANK *kuorma alaselän päälle

-

8-12× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

8-12× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

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video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs

2x5 toistoa 50-60%
3x4 toistoa 60-70%
2x3 toistoa 70-80%

Alternate B1 / B2

B1. Strict press, rest 1:30 before B2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3

B2. Strict pull up, rest 2:00 before B1
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3

Notes (B1/B2).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.

Notes (B2).
– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

STRENGTH

4 sets
6-8 Supinated grip inverted row on bar (3 seconds eccentric)
Rest 1 minute
6-8 Dumbbell/Kettlebell press (3 seconds eccentric)
Rest 1 minute

WOD

AMRAP 10 minutes
10/8 Calories
10 Box jump step down (60/50 cm)
10 Hanging leg raise
- Add 2 calories to the machine each round

Rx+: Toes to bar

Target: 5+ rounds

ACCESSORY

2-3 sets
10-15 Straight arm banded lat pull down
10-15 Pike compression

Every 4 mins x 8 sets

Alternate between A&B

A)
200m run
15 Goblet KB squat clean@24/16kg
9 target burpee
Remaining time is rest!

B)
21 wall ball @9/6kg
15 HR push up
9 alt KB dead Snatch @24/16kg
Remaining time is rest!