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

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

Työntötekniikkaa useammalla liikkeellä ja muutama rive pp +työntö ykkönen 50kg saakka.

Tempausta stopilla ja ilman 35kg saakka. 32kg meni vielä kyykkyyn.

Takakyykkysettiä 10-8-6-4-2

Every 10 min x 4 sets:
20 walking lunges
10+10 single DB push presses 35/25 lb
30 sit ups
40/30 cal row or ski or 50/40 cal bike

8 min time cap per set.

Hip + spine mobility

3rnds for quality
8/8 hip CARs
5/5 frog pos. foot raises
8/8 dead bug

5 rnds:
5/5 windshield vipers (hanging or lying on back)
8/8 KB teapot
10 superman (slow&controlled)

50 Minutes Of :

50/40 Calories Any Machine

16 Gorilla Rows
10 Ring Push-Ups
30s Hold Pull-Up Upper position.
1:00 Plank Hold

50/40 Calories Any Machine

5 Seiza Squats
3 Kneeling Jump to Box Jump
20 Weighted Calf Raise on Floor

4 intervals, alternate A1/A2

A1. AMRAP 6

8 Deadlifts @ 102.5/70kg (225/155lbs)
8 Handstand push-ups
8 Box jump overs, 24/20″
8 Toes-to-bars

A2. AMRAP 6

BikeErg @ 105-110%FTP20

– Rest 3:00 between intervals –
Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts)

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 74-79%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+2+1 @ 65%+1RM CnJ, Go every 1:30

DB seated box jump

3 x 3, go every 1:30-2:00

You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height)
– Use DBs no heavier than 5-10% BW in each hand
– IF you’re nervous that you might miss the jump, you can do these as DB squat jumps

tempo power clean, focus on power position

power clean + TNG push jerk

Benchmark WOD Grace
30 clean & jerk for time @40/60kg
T.C. 7'