Week 13/18: 5/3/1 EMOM
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips
Start with 55% of 1RM for bench press and increase by 5% each round to finish around 80%.
Bench press weights in the result.

1) LIFTING

A) BARBELL WU
Empty bar:
1-2 Sets of 3pos snatch pull : 2 High hang snatch pull + 2 Hang snatch pull + 2 Low hang snatch pull
rest.1 min
1-2 Sets of 3pos muscle snatch: 2 High hang muscle sn. + 2 Hang muscle + 2 Low hang muscle
rest.1min
1-2 Sets of 3pos Squat snatch: 2 High hang squat sn. + 2 Hang snatch + Low hang Snatch.

B) SNATCH

1) Build to 80% of 1RM Squat Snatch

2) E30SEC x25:

• 1 Squat Snatch (2s pause in catch) @65% from 1RM

2) SQUATS

BACK SQUAT

1x10 @60kg
1x8 @70kg
1x6 @75kg
1x4 @80kg

-REST 2-3MIN BETWEEN SETS-

FRONT SQUAT

1x5 @55kg
3x5 @65kg

-REST 2-3MIN BETWEEN SETS-

3) PULLING STRENGTH + METCON

A) 4 SETS OF:

-4-6 Rope Pull Ups (right hand on top)
-rest 60s-
-4-6 Rope Pull Ups (left hand on top)
-rest 60s-

5 ROUNDS OF 2MIN ON/1MIN OFF

-250m Ski
+ AMRAP: Rope Climb

6x6 reverse on rings

50 - Ilmakyykkyä
10 - Burpeeta
40 - Istumaannousua
10 - Burpeeta
30 - Askelkyykkyä
10 - Burpeeta
20 - Haarahyppyä
10 - Burpeeta
10 - Etunojapunnerrusta

Tempaus + valakyykky 2min
(1+3,1+2,1+1) x 3
15,20,24,
25,27,29
27,29,31

Rive+etukyykky 2min
(1+3,1+2,1+1) x 3
30,35,39,
41,44,45,
47,49,50

Rive+vauhtipunnerrus 90s
(1+3,1+2,1+1) x 3
30,32,35,
37,39,41
44,0(46),46
46 kakkoset ei noussu enää, vimppa 46 ykkönen tuliki sitte raakatyöntönä 😄

+Loppujumps!

3 x 10

4 x 6

Emom 40:

8-12 db snatch
8-12 toes to bar
8-12 dbl db lunges
8-12 burpees
15-20 sit ups
8-12 push presses
8-12 dbl db front rack squats
8-12 push ups

10/15 kg db

DB shoulder press 12-12-8, simultaneously.

DB shoulder press 3x8, simultaneously.