A: SL standing hamstring curls 3set
B: Bench press 3-3-3+
C: Pull ups 3xMax
D: Incline db bench press 4set
E: leg extensions 3set
F: OH triceps extensions 3set

Bar MU Strength Circuit – 3 rounds of:

5 Straight arm banded lat pull-downs in the hollow position (hold each for 5-seconds)
5 Supine arch hold (2-seconds) snap to hollow holds (2 seconds)
5 Supine arch hold (2-seconds) snap to a Russian v-up snaps (or Straight leg v-up snap)
5 Scapular pull-ups (hold at top for 2 seconds)
1-5 Negative tuck front levers to dead hang (5 to 8-second lower down)

(Rest as needed b/t exercises)
Rest 2-minutes between each round

Harjoituksen on tarkoitus olla tasasykkeellä tehtävä peruskuntoharjoitus, joten pyri pitämään sykealue 60-
70%/HR max. Harjoituksen aikana pitää pystyä juttelemaan kaverille helposti.

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LÄMMITTELY

5min ergo

Jonka jälkeen

3 kierrosta
10 lonkan kierto istuen
10 vuorokäsin käden kierto kohti kattoa, kyykyn pohja-asennosta

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HARJOITUS

(Peruskestävyys, sykealue 60-
70%/HR max)

4x12 min ergo*, 1min lepo kierrosten välissä

*vaihda ergoa settien välissä

EMOM30

1) 10 Ring row
2) 40s/10 plank/GHD
3) 1-2/10 wall walk/GHD back
4) 1-2/10 wall walk/GHD back
5) 40s/10 plank/GHD
6) 1min bike erg

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Snatch
6 x 2 @ 80%
Super set with
High box jumps
6 x 2 @ as high as you can and increase each set

Power clean + Split jerk
4 x 2+2 @ 80%

Back squat
5 x 3 @ 80-85%

Abs
3 rounds
10 Jackknives
12 Hollow rock
20s Hollow hold
30s rest

Viikko 2/4 syklissä.

For time:

3 rounds:
30 cal row
10 Bar muscle up

-REST 3-

** 3 rounds**:
30cal row
15 strict HSPU

-REST 3-

3 rounds:
10 Bar muscle up
15 strict HSPU

Originally appeared in Morning Chalk up

EMOM 10
1. 3 partial pull DL + 3 DL
2. 6-10 wide grip banded C2B pullups

Shoulder press
6 sets
1: 5 reps @70%
2: 5 reps @75%
3-6: 3 reps @85-90%

Optional Accessory 3 Rounds

10-12 Incline DB Bench
10-15 Incline DB Row

Rest 1:00 between movements.