5 Rounds for total reps

Set of Bar muscle-ups
1000m Bike Erg

Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Movement options.
Bar muscle-up → Jumping bar muscle-ups with hip snaps

With a running clock
@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

Ring MU

A) E90SEC X5:

• 1 Set of rMU

B) Gymnastic Strength

3-4 Rounds:

• 5-10 Ring Pull Up + 15-20s Chin Over Hold rest 45s
• 10-15 Kipping Ring Dip rest 45s
• 20-30s Ring Support Hold rest 45s

Strength EMOM

EMOM 20:

1: 50s Row
2: 10-15 DB Bench Press
3: 2 Legless RC (1+2 jos legless hyytyy)
4: Rest

Accessories

A) 3-4 Supersets:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

*rest 2min between rounds

B) 3-4 Supersets:

• 10-15 Seated DB Lateral Raise
• 10-15 Banded Face Pull

*rest 2min between rounds

Front squat 4 x 6

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

Lunges 10-10-8-6

For time

• 15 kettlebell swings
• 15 strict ring dips

LÄMMITTELY

10:00 min
:45s Soutu
10 1-Käden thrusteria
5-10 Burpeeta
:45s Hiihto
5 Rinnallevetoa polvelta
10 Wallball heittoa

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KUNTOHARJOITUS
12 x 2:30 min töitä / :50s lepo

A) Soutu (72-76% Watt)

B) 12 1-Käden thrusteria + 10 Burpeeta käsipainon yli

C) Hiihto (72-76% Watt)

D) 6 Raakaa rinnallevetoa polvelta (n. 40-50% 1RM) + 12 Wallball heittoa, 9/6kg

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HUOMIOITA

Tässä harjoituksessa kehitetään vauhtikestävyyttä sekä lihaskestävyyttä. Tavoite on aina kullakin 2:30 minuutin työosiolla ylläpitää hyvää tasaista tahtia.

Hyvin onnistuneen harjoituksen tunnistat siitä, että hengästyt reippaasti, mutta pystyt ylläpitämään tasaista suoritetta. Vältä siis ylilyöntejä, joka voisi johtaa ylimääräiseen lepäämiseen. Tämän lisäksi keskity tekemään liikkeet taloudellisesti ja puhtaasti, jotta kehityt myös liikkeen taloudellisuuden kannalta.

Jos teit 5:00 minuutin testit soudulle & hiihdolle, niin voit tähdätä annetuihin tehoihin. Tuntuma pitäisi olla ylläkuvatun lainen: hengästyttävä, mutta hyvin tehtävissä oleva.

LÄMMITTELY
2 kierrosta - 60s./liike
• Kuminauha ylivienti
• Kuminauha pystypunnerrus
• Kuminauha kulmasoutu
• Kyykky käsien nostolla
• Mittarimato + lisko
• Pöytänosto + eteentaivutus

VOIMA
Supersarjana
3 x 8-10
Maljakyykky
Kulmasoutu etunojassa vuorokäsin
1min lepo

3 x 8-10
Askelkyykky ristiin taakse
Penkkipunnerrus kp stepperillä
1min lepo

CIRCUIT
KAHVAKUULALLA
3 x 30s työ /15s lepo
1. heilautus
2. sivutaivutus oik.
3. sivutaivutus vas.
4. siirto lankussa

Liikeparin penkkipunnerruksen kanssa.