Penkki 6x3x60%
Vinopenkki 4x10
Vapaavalintainen selkäliike 4x10-20 (supersarjana vinopenkin kanssa)
Vipunostot käsipainoilla sivuille/taakse/eteen 1 sarja /suunta

Start new round every minute.
(add one burpee each round)
The workout is over when you can't make
it to the minute anymore.
One bar over burpee
One Power snatch 40/25
Two Ohs 40/25
-REST 5 Minutes-
One bar over burpee
One power clean 70/50
Two front squats 70/50
-REST 5 Minutes-
25/20 Cal row
25 Burpees
25 Wall balls

Performance
Snatch Balance:
70% x 3 x 4

4 sets of 3 reps at 70% of your 1RM Snatch.

Fitness
Tempo Overhead Squat (2211):
4 x 3

Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.

Post loads to comments.

---

5 Rounds of…
AMRAP 2 Minutes:
20 Double-Unders
10 Alternating Dumbbell Power Snatches
Rest 2 minutes

Scale Dubs to Singles as needed. The dumbbell should be heavy for you.

Post rounds, reps, and Rx to comments.

A: OLY
Snatch 5x2 @ moderate to heavy weight
B: Strength
Back squat 3x5 +1-5kg last week
C: Conditioning
5rft
5 Thrusters 50/35
10 Pull ups
15 RKB Swing 32/24
250m row
C: Core
3rfq:
Evil Wheel x10-15
Tall kneeling pallof press x10-15/each side
Side Plank 30-45sec

120 min

1.Jacked gymnastics
A.Work through the below drills in order.
Skill Work (Strict Ring Muscle-up Focus)
Floor Assisted Strict Ring Muscle-up (5 x 5)
Box Assisted Strict Ring Muscle-up (5 x 3)

B.Strict Ring Muscle-up Conditioning
Complete the below exercises as a circuit.
A: Chest to Ring Hold (1 x max hold, 3 x 50% of max)
30 s. 3 x 15 s.
A: Strict Ring Dips (1 x max set, 3 x 50% of max)
12 reps 3 x 6 reps

2.Conditioning
Warm up
B. Row 4 rounds: 1 min on (row) : 1 min easy pace (AB/Ski erg)
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power
Main set
A. 1 set of 7 intervals, 250-500-750-1000-750-500-250m row @ < avg. 500m pace on 2km TT, 1-2-3-4-3-2-1 minute recovery between intervals
Avg. 500 m paces:
1.58.0, 1.58.6, 1.59.1,1.59.4, 1.58.5, 1.57.7, 1.52.5
Total avg. 1.58.3/500 m
169/190

3.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow

Shoulder press 5 x 7

4 Sets
55 DU
20 pull ups
20 front squat

Friday , 8th September

6 sets:
10 metres of max distance broad jumps (rebounding is okay),
200m run at max effort (to retain form).

No rest b/t broad jumps & 200m run
Rest 3min b/t sets

Aamu: 70 min

Warm up from TTP Engine
A. Run or run/walk (45”/15”) for 8 minutes.
B. 5 minutes of active mobility
C. Preparatory Running Drills
C1. 2 x 20m of high knees.
C2. 2 x 20m of butt kicks.
C3. 2 x 20m of skipping.
C4. 2 x 20m of high skipping (big extension!).

Main set: Lactate threshold
A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 27 - 26 s/100 m
Times: 1.47, 1.46, 1.47, 1.47, 1.45, 1.43,1.43, 1.44, 1.43, 1.41, 1.40, 1.39
164/186
Cool down: 10 min walking

Ilta: 60 min

Jacked gymnastics workout
1.Skill Circuit
A: Wall Facing Handstand Shoulder Shrugs (5 x 10-20 reps)
A: Ring Swings (5 x 5)
A: Ring Swings + Hips to Rings (5 x (1+1+1+1))
A: Ring Muscle-up Pull & Transition Drill (5 x (3+3))

2.Handstand Skill & Endurance
Back to Wall Handstand Back Steps to Bumper Plates (5 minute AMRAP)
>
Scaling Option 3: Front support walks, 3 sets of 60 s continuous work

3.For quality:
3 x 20 sec hollow hold

20 Min amrap

• 100 Double unders
• 50 Wallballs
• 25 GHD Situps

Tænk dig om vedr. GHD situpsene - Hvis det er lang tid siden, så kør almindelige situps istedet, for at undgå nyreskade

Times to beat

Beginner athlete: 2 rounds and 9reps
Average athlete: 3 rounds and 14reps
Advanced athlete: 4 rounds and 19reps
Elite athlete: 5 rounds and 23reps
Regional athlete: 5 rounds and 85reps