Clean & jerk alkuun tuplia ja loput ykkösiä.

8.6. Tempaus

A. Lämpö
3-4x 3+3+3
Veto, pysäytys polven yläpuolella
Voimatempaus riipusta polven alapuolelta
Valakyykky

B. Työsarja 1
6-8x 1+1
Tempaus
Tempaus riipusta polven alapuolelta

C. Työsarja 2
5-6x 1+1+1
Veto
Raaka tempaus
Raaka tempaus riipusta polven yläpuolelta

D. Vedot 4x5
TAI
Raaka leuanveto 4x8 (kumppari avuks, jos tarve!)

10 min AMRAP:
- 3 Bar Muscle-Up
- 6 Hang Power Clean
- 9 Box Jump
- 12 Abmat Sit-up
Goal: 5 Rounds.

Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

5 rounds for time:
• 20 Mountain Climbers
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#
Mountain climbers are 10 reps per side each round. Goal: 11 min.

Front squat

3 x 3 @ RPE 7 (79-83%, 3 RIR), rest 3:00 between sets

High hang Snatch pull

Lantionnostot selkä penkillä.
Sarjat 12-12-10

For time

• 3 ring muscle-ups
• 8 thrusters (♀ 75 lb, ♂ 115 lb)
• 17-calorie row

Embrace the challenge.

Stimulus and Strategy
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met.

Resources

• The Kipping Ring Muscle-Up
• The Thruster
• Rowing Technique Tips
• Jumping Ring Muscle-Up
• Low-Ring Muscle-Up Transition