LÄMMITTELY
15min amrap
200 m hiihto/soutu
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x dead bug
20 x AKK pohjepumppailut

EMOM 25min
3 kierrosta
8-12 x maastaveto + kyykky
10-12 x rengassoutu
20 x vuorikiipeilijä
60s. Lepo
1 min tauko
3 kierrosta
30-40s. hiihto
30-40s. pyörä
30-40s. soutu
60s. Lepo

AMRAP8
8+8 split stance BB good morning
16 situp

AMRAP8
8+8 hamstring bridge
16 crossing mountain climber

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

E3MOM x 5

6 Butterfly Pull-up
4 C2B kipping Pull-up
2 BMU

Remaining time bike

For quality, easy on the bike

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepo
1) Farmarikanto
2) Hiihto
3) Rengassoutu/leuanveto
4) Etunojapunnerrus
5) Soutu
6) Lepo

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HUOMIOITA

Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tähtää harjoituksessa siihen, että saisit tehtyä “ilmeettömän” suoritteen koko harjoituksen läpi. Harjoituksen kuormittavuus nousee väsymyksen myötä, mutta pyri säilyttämään hyvä ja tasainen suorite.

Deadlift

• 10-8-6-4-2

*isommat painot ku viime vkolla
* E3MOM

Bench Press

• 8-6-4-2

*E3MOM
*1s Pause in Bottom
*RIR 2

Metcon

4x3min on/2min Off:

• 25 GHD
• 15 Cal Ski (Damper 8)
• AMRAP: 1-Arm Devils Press @22.5kg

5*70%
5*80%
2*85%
3*90%
1*100%

5 kierrosta aikaa vastaan:
- 30 DU
- 20 cal Row
- 15 Box Jump
- 10 Front rack Walking Lunge 42,5/30kg
- 5 Power Snatch 42,5/30kg
Goal: sub 23 min.

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 76+% (RPE 8-8.5)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups@ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows

You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30.
Use a band for assistance as needed or add additional load
Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.
.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between

3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24 Walking lunges

Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago