Strict ring muscle ups

8 to 10 x 1-3, EMOM

Movement options (ring MU). Seated ring muscle-ups

Behind the neck split jerk + Overhead squat

6 to 8 x 1+3 @ 65-80%1RM OHS, go every 2:00-3:00

No foot snatch

2 x 2 @ 70%1RM snatch
2 x 2 @ 75%1RM snatch
4 x 1 @ 75-80%1RM snatch

6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, rest btw sets 3-4min

1) Squat Snatch+OHS -1+1x3/70-75%
2) Squat Snatchx2rep/70-75%
3) Squat Snatchx3rep/70-75%
4) Supersetx3
A)Banded Pause OHSx3
B)Snatch Deadlift (+Shrug)x3

3x500m högt tempo

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM 5-8 rounds
1) 5-20m hs walk / scaled2-4 wall walk
* remaining time easy bike
2) 60m kb front rack carry
* remaining time easy bike

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

LÄMMITTELY
Liikkuvuus - 15min
- Sisä- ja aukikierrot
- Lonkkakoukistaja - pakara
- Lähentäjät

Aktivoinnit - 15min
- Pöytänosto - lantionnosto - raajojen irrottukset
- Nelinkontin lonkan pyöritykset, loitonnukset, ojennukset

VOIMAHARJOITTELU
10-12 RDL kp
8-10 landmine twist
6-8 bulg. askelkyykky - etujalka korotettuna

Merkkaa treenin tulokseksi RDL paino

For time

• 60-second L-sit
• 30 shoulder-to-overheads
• 60-second hang from the pull-up bar
• 20 shoulder-to-overheads
• 60-second hang from the pull-up bar
• 10 shoulder-to-overheads
• 60-second L-sit

♀ 95 lb
♂ 135 lb

5 valitsemaasi kyykkyä
15 abmat sit up
6 burbee
5 push press