5 x 5-10 reps T2B/kipping pull-ups

Deadlift

2x5 with empty barbell
1x5 with 50% of working weight
5x5 @75-80% of 1RM

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

MUSCLE SQUAT SNATCH + OHS
3-4x1x[4+4]@30-35%, sn-%, rest 2min

SNATCH
4-6x3@up to 50%, rest 2min

--

CLEAN
3-5x3@up to 50%, jerk-%, rest 2min

--

SPLIT JERK *rack, split alternating
4-6x4@up to 50%, jerk-%, rest 2min

--

RDL *jerk grip
5@50%, 3x5@60%, jerk-%, rest 2min

--

SUPERSET: quality : 3 rounds, no shoes

12x BICEPS CURL *reverse grip, barbell
8x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x CRUNCHES

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA - alla oleva tai perjantai

MUSCLE SQUAT CLEAN + SQUAT JERK
3-4x1x[4+4]@30-35%, jerk-%, rest 2min

--

SNATCH
4-6x3@up to 55%, rest 2min

--

CLEAN
3-5x3@up to 55%, jerk-%, rest 2min

--

SPLIT JERK *rack, split alternating
4-6x4@up to 55%, jerk-%, rest 2min

--

RDL *sn grip
5@50%, 3x5@60%, sn-%, rest 2min

--

SUPERSET: quality : 3 rounds, no shoes

20x GLUTE BRIDGE
8x BOX JUMPS
30sec MILITARY PLANK
20x CALF RAISE *bw

8, 7, 6

3 sets for quality:
DB pull overs x 8-12 (slow & controlled)
med ball russian twists 12-15 (per side)

In teams of 3 complete as many reps and calories on the rower as possible in 10 minutes:
15 med ball cleans 9/6
30 KB swings 24/16 kg
max calorie row

Three sets for quality:
Strict HSPU x 6-8
45 s rest
banded pull up x 10-12
45 s rest
v-up x 12-15
45 s rest

For 12 minutes (low weight):
10 scapular pull ups
10 kip swings
10 box step ups
5 single arm DB deadlifts (per arm)
5 single arm DB hang snatches (per arm)

4 Rounds, each for time

800m Run
40/32 (cal) Echo bike
20 Burpee box jump overs, 24/20″
10 Bar muscle-ups

Time cap. 10:00 / round

– Rest 4:00 between rounds –

Pace. You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
This movement combo will push your HR high just in time for those bar muscle-ups. Take a little break before jumping up and don’t hesitate to break them into sets as needed (don’t risk flying off the bar). IF it’d take you more than 3 sets to finish the bMU, look at the movement options to keep the intent of the session.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-ups → Chest-to-bar pull-ups → Pull-ups

• You can also start with a set of bMU, then move to C2B or regular pull-ups to finish the remaining reps.