Emomx10

20-25 Heavy rope Du

Alternate B1/B2

B1. Incline bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. DB Incline row – 4 to 5 x 8-12 @ RPE 8-9 (1-2 RIR), Rest 2:00 before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Bottom’s Up Kettlebell Carry 3x20m/side

Overhead squat with 3s. stop at the bottom 3x3

Tall snatch + high hang snatch + snatch 4x1+1+1

LÄMMITTELY
1. 90/90 lonkan käännöt
2. Lonkankoukistaja + takareisi pumppailu
3. 3 suunnan lonkan avaus
4. Akk pohkeiden pumppaus + polvet maahan
5. Kobra
6. Rangan ojennus pallon päällä

HALLINTA
Liikeparina - 2 kierrosta
10 + 10 x Selkä maassa/penkillä toinen jalka ilmassa + punnerrus kp
10 + 10 x Sivulankussa lantion dippaus

VOIMA
Parin kanssa, toinen tekee & toinen lepää
3 kierrosta - 6-8 toistoa / liike
1. Landmine twist
2. Landmine kevennetty askelkyykky työnnöllä
3. Maastaveto kk

Set target cal per round = x
60 minutes
- x cal row in 1 min
- x cal ski in 1 min
- x cal echo in 1 min
- 1 min rest

-snatch pull +2 x muscle snatch

1+3 hip snatch high pull+hip power snatch
1+2 slow clean pull+slow pull clean
1+2 pause jerk dip+ 2 pause jerk

Engine

Row Proge Week 1

• 5k For Time

Strength

A) E3MOM X3:

• 6/6 DB Bulgarian Split Squat (heavy)

B) 3-4 Rounds For Quality:

• 8/8 DB Bent Over Row
• 45/45s Copenhagen Plank
• 15-20 Banded GHD Hip. Ext + 20-30s Hold

C) Optional 3 Rounds Of:

• 10-15 strict T2B
• 10/10 Russian Twist WB Throw (seinää vasten)
• 5-10 Ab Wheel Roll Out

*rest as needed