A) For 1 min as many reps as possible with 5 kg
1 min rest
Repeat A
2 min rest
B) For 1 min as many reps as possible with bodyweight
1 min rest
Repeat B

Clean and jerk – Go every 0:30-0:45

3 x 1 @ 70-75%
3 x 1 @ 72.5-77.5%
3 x 1 @ 75-80%
3 x 1 @ 77.5-82.5%
3 x 1 @ 80-85%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

LÄMMITTELY

10:00 Minuuttia:
:45s Vapaavalintainen ergometri
10 Deathmarch -askelta käsipainojen kanssa
5/5 Polvennostoa lisäpainon kanssa
5 “6-Way meadow raise”
10/10 1-Käden sivutaittoa

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KUNTOHARJOITUS

3 Kierrosta,

A)
6:00 min vapaavalintainen ergometri (kevyt)

B)
6:00 min “AMRAP”
10 Deathmarch -askelta käsipainojen kanssa
10/10 Polvennostoa lisäpainon kanssa
5 “6-Way meadow raise”
10/10 1-Käden sivutaittoa

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HUOMIOITA

Harjoituksen tarkoitus on olla huoltava aerobinen harjoitus. Tavoite on ottaa kevyt tahti sekä tehdä liikkeet hallitusti hyvällä kontrollilla liikelaajuuksia parantaen.

Penkki 10-8-6-4

Deadlift

• 5 Reps @65%

*rest 2min

• 5 Reps @75%

*rest 3min

• Max Reps @85%

Shoulder Press

E3MOM X6:

• Set 1-2: 8 Reps
• Set 3-4: 6 Reps
• Set 5-6: 4 Reps

More Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 45-60s SB Bearhug Carry Hold *rest 3min between rounds

B) 3x Superset

• 10/10 alt. DB Hammer Curl
• 10-15 KB Front Raise *rest 3min between rounds

C) Optional 3 Rounds:

• 10 Ab Wheel Roll
• 15/15 Russian Twist Medball Throw
• 10/10 1-Leg Strict T2B

Engine

60min AMRAP Z2:

• 1km C2 Bike
• 500m Ski
• 60m Farmers Carry
• 8 Shuttle Run (7.5+7.5m)

Set 1: 5 Reps @82,5%
Set 2: 3 Reps @87,5%
Set 3: 1+ Reps @92,5%

Engine

3 Sets:

• 40 Cal Row
• 40 WB
• 20 DB Snatch @45lbs
• 10 Burpee High Box Jump Over

rest 2min between sets

-Rest 5min-
Into,

20min Of:

• Echo Bike (20s hard/1:40 recovery pace)

Accessory + Skill

A) 3-4 Rounds For Quality:

• Accumulate 45s HS Hold
• 10-15 LU Raise (2x plate)
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 10-15 Ring Push Up + 45s Ring Plank
• 1 Pegboard // 5-10 Peg Board Pull Up

For time

• 5 rounds of
  • 400-meter run
  • 21 kettlebell swings
  • 12 pull-ups

♀ 35 lb
♂ 53 lb

3 Rounds @ 3/2/1 RIR

8-10 Standing barbell curl*
8-10 Lu raise
8-10 Incline rear delt raise

• Use an EZ curl bar if available