GYMNASTICS

A) E2MOM X6

• ''X'' rMU
• Easy ski rest of the time *koita saada taas enemmän ku viimeks, ku oli 90s välein. *

B) Ring Strength
4x For Quality:

• 1 Set of Ring Dips (kipping)
• 10-15 Ring Row (feet elevated)
• 20-30s Chin Over Ring Hold

*lepää max 1min liikkeiden välissä. Kiekkojen välissä 1-2min.

Bench Press

E2:30 X6

Set 1-2: 6 Reps (light-moderate)
3-4: 4 Reps (moderate)
5-6: 2 Reps (moderate-heavy)

Gymnastic Metcon

3 Rounds:

• 6 bMU
• 60 DU
• 6 Dual DB Hang Snatch 2x35lbs

-rest 3min when 3 rounds done-

3 Rounds:

• 3 Rope Climb
• 30 DU
• 6 Devils Press (same db set)

ACCESSORIES
2 Supersets, both 3-4x for quality. Rest as needed

A)
- 10-15 DB Z-Press
- 10/10 DB Row

B)
- 10-15 Seated Bent Over Lateral Raise (link)
- 10-15 Barbell Upright Row (link)

OPTIONAL PK

45-60MIN PK JUOKSU

Every 90sec x 8:
- 2 Squat snatch

10 rounds for time:

25 cal bike
15 kb swings
10 box jumps

X2GT

20s all out
40s easy

3 x 5 front squats
Build to heavy.

LIFTING

A) WU

1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
(Light)

2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
(build Up)

B) Primer:

E2MOM X9:

Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
4-6: 2 PC + 1 h. PC @75-80%
7-9: 1+1 @80-85+

• Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

C) Clean Pull 4x2 (E3MOM) @110-120%
*1s pause polven alapuolella

SQUATS

BS:

1x8 @65kg
1x6 @75kg
1x4 @85kg
1x4 @90kg

FS:

1x5 @65kg
1x4 @70kg
1x3 @75kg
1x3 @80kg

ACCESSORIES

3-4 ROUNDS FOR QUALITY:

-45-60s SB Bearhug Hold
-15-20 GHD Hip Ext.
-15/15 Calf Raise (1s pause @top)
*rest as needed

Deadlift 5x5

BikeErg 30 min (moderate)
- 450 cal (900cal/h)

Tekniikka 3 x 10min:
1) DU
2) Bar muscle-up
3) kipping HSPU

For time

• 400-meter run
• 15 burpee box jump-overs
• 10-calorie bike
• 6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell