Aktivaatioharjoitukset:

1. Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
2. Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3

Liikkeet:
A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
C. Työntöveto (hidas lasku 60X0) 3 x 3

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

Maastaveto 6 x 6 x 80%

Soutua tai pyörailyä 15 min.

15min amrap

15cal bike
15 push press 40kg
15 bar over burpee

4*2:2
*15 берпи
*10 жимовых швунгов гантелей
* максимум нкп до конца 2-х минут
спрыгивая-отдых 3 ЦД

A,
Week 9
Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
20/17 Row Calories
5 Pull-ups
10 Push-ups
15 Air Squats

Immediately into the next AMRAP...

Complete as many rounds as possible in 12 mins of:
20/17 Bike Calories
5 Ring Muscle-ups
14 Alternating Front Rack Reverse Lunge + Step-ups @34/25kg

Immediately into the next AMRAP...

Complete as many rounds as possible in 12 mins of:
20/17 Ski Erg Calories
15 Kettlebell USA Swings @16/12kg
10 No Push-up Burpees

C,
Stretch

Pec Stretch, 60-90 secs/side
Couch Stretch, 2 mins/side
Banded Lat Stretch, 60 secs/side
Adductor Stretch, 90 secs

Push press 2rm
+
3 rft
15-12-9
Box jump
Push press 52,5/35kg
2min rest between rounds

Maastaveto 6 x 2 x 80%

Työntöotteella penkkipunnerrus

5 x 5 x samat painot kuin viime viikolla.

Ojentaja punnerrus käsipainolla 4 x 8

Seal row 5-4-3-5-4-3

4 km bike erg

Every 2min 8 front squat @60kg
Start at squats

Alternating back and front squats emom 90 sec. Semi heavy.