Gymnastics

A) rMU Practice for 5-10min

B) 4 Rounds:

• 1 Set Of rMU
• 50 DU
• HSW Ramp (one way) +5-10m

+2min Easy Bike Between Rounds

T2B

EMOM 15:

1-10: ”X” T2B (Enemmän ku viime vkolla)
11-15: ”X” V-Up (Sama ku T2B)

Bodybuilding

A) 3-4x Superset

• 1 Set Banded Pull Up (pitkä)
• 15-20 Banded High Pull

*Rest 2-3min between rounds

B) 3-4x For Quality:

• 10-15 Feet Elevated Ring Row
• 15-20 Banded Face Pull

10 rounds for time:
• 200 m Row
• 3 Clean & Jerks 135/95#
Goal: 15 min.

Week 7/16: Inverted Juggernaut Method
Back Squat:
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM

Every 7:00 x 3rds

9-7-5
Power cleans 80/60
Box jumps 30/24

Goal 3:15-3:45

Scales
70/45
55/30
Box step ups

Tempausta lantio, pp, pa, maasta, muutama työntö ja pikku jumppa.

AMRAP16
Soutu 200/250m
Am.heiluri 15
Maljakyykky 10
Vauhtipunnerrus 10

HUILI 2min

AMRAP16
Vuorikiipeilijä 40
Russian twist 20
Heilurikyykky 10
Burpee yli kuulan 5

EMOM 12

1) 1 set Power snatches @ 43/30kg (95/65lbs)
2) 1 set Handstand push-ups
3) Air bike @ very easy pace

Intent. Single unbroken set on each minute. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

Movement options.
Power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
HSPU → Wall-facing, strict or kipping HSPU → Hand-release push-ups

Alternate B1 / B2

B1. Strict ring dip – 3 x 8-12 @ RPE 7 (3 RIR), tempo 2022, rest 1:30 before B2

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2 x 10 @ 80-85%H5

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

Alternate A1 / A2

A1. Strict press, rest 1:00-1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5