Alternate A1 / A2

A1. Push press – 4 to 6 x 4 @ 78+% (2-3 RIR), rest 1:30 before B2

A2. Strict chest-to-bar pull-up – 4 to 6 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before B1

EMOM 16, 20 or 24 (0:40 work / 0:20 rest)

1) Bar muscle ups / Rope climbs, alt
2) Single-leg squats, alt
3) GHD sit-ups / Toes-to-bars, alt
4) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure. In minutes 1 ja 3, you’ll alternate movements each round.
Number of rounds. you can choose 4, 5 or 6 rounds today.

Movement options.
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
GHD sit-ups → GHD sit-up to parallel → V-ups
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Single-leg squats → Single-leg squats to a band

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Open 26.1

4*6 , RIR 3

A)
Every 3 mins x 5 sets
21 USA swing @24/16kg
15 sit up
9 burpee pull up
Remaining time is rest!

REST 3 mins

B)
Every 3 mins x 5 sets
21 goblet squat @24/16kg
15/12 cal row
9 t2b
Remaining time is rest!

3rnds

8 Biceps curl DB 2x10kg
10 Triceps DB 2x4kg

3x10 back lateral raises

EMOM10

5 Pull ups

5x10 Bench press

Lontoossa mem’s weightlifting valmennus. 💂🏻‍♀️

Tempaustekniikkaa lantio, pp, pa, tng pa 30kg saakka.
Rive tekniikkaa lantio, pp, pa, tng pa 50kg saakka.
Työntötekniikkaa pukeilta 35kg saakka.