3x 2 hang clean + 2 split jerk

High hang clean + jerk 3x3+2

Hang snatch below knee 3x2

Alternate B1 / B2

B1. Strict press, Rest 1:00 before B2
Build to heavy 4 (H4) (81-86%)
+
2 x 4 @ 90%H4
1 x AMAP @ 85%H4

B2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before B1

Notes (B1).
– Build to heavy 4(H4) @ around 81-86%1RM strict pull up
– Once you’ve hit your H4, you have 2 back off sets of 4 reps @ 90%H4, and one set of AMAP @ 85%H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (B2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter
– This is a deload session, stick to the prescription.

12' AMRAP
5/5 gorilla row @2x20/12kg KB
7 dbl KB swing
9 air squat

superset, 5x
6 superman hold band pull to W pos.
10-15" active hang

10' kipping pull up practice

Valitse itsellesi sopiva variaatio, esim. blokki takapolven alla.
Tee 1 lämmittelysarja - 8 x / jalka, jonka jälkeen 3 työsarjaa.
Lepää sarjojen välillä 60s.

10km Z2 Run

Gymnastics for quality
30min

ADVANCE
HSW Obsticle course

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

10 hollow rocks
3m HSW

Scale as needed

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!