Dippi laatikoiden välissä 3xmax toistot

tauot 2 min.

”Bodyweight”

At The Gym version

1.
10-15 minute handstand / Handstand walk practice. Try some of the drills from the video. For quality.

2.
EMOM25
1. Hspu / Pike push ups
2. T2B / Knee raises
3. Pistol Squats
4. C2B / pull ups / ring rows
5. Double unders / Single unders

*Choose how many reps you can keep for 25 minutes. Focus on quality

OR

Anywhere version

1.
10-15 minute handstand / Handstand walk practice. Try some of the drills from the video. For quality.

2.
EMOM25
1. Hspu / Pike push ups
2. Pistol squats
3. Sit Ups
4. Shoulder taps on Handstand / Plank
5. Burpees

*Choose how many reps you can keep for 25 minutes. Focus on quality

Handstand drills (kick up to the wall)

Handstand walk drills (You can do these from the box or wall facing)

High hang squat Snatch + Squat Snatch

1+1x50%
1+1x55%
1+1x60%
1+1x65%

Send Off 1:00

Hang Squat Snatch (above knee) + Squat Snatch

1+1x60%
1+1x65%
1+1x70%
1+1x75%
1+1x80%

Send off 1:00

Squat Snatch

1 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
2 x 1 x 1RM OTD

Send off 1:45

Omatoimi:

Painot voit laskea edellisestä lattiasta/polven päältä tehdystä tempaus maksimista. Mikäli sinulla ei ole tempaus maksimia tiedossa, aloitetaan tangolla ja pienillä korotuksilla eteenpäin.

High Hang Squat Snatc + Squat Snatc = Tempaus lantiolta kyykkyyn + Tempaus lattiasta kyykkyyn.

Hang Squat Snatch (above knee) + Squat Snatch = Tempaus polven päältä kyykkyyn + Tempaus lattiasta kyykkyyn

Squat Snatch = Tempaus lattiasta.

WEIGHTLIFTING

Snatch ladder
Every 90sec x9 (3 rounds)

1) 3 Squat Snatch
2) 2 Squat Snatch
3) 1 Squat Snatch

Overall RPE 4

Try to add 5-10% compared to last week.

Snatches are drop and go. Use only one barbell. Insert different loading to triples, doubles and singles. Try to match or increase the loading round by round if possible.

For time:

5rounds
8 pull up
12 box jump over
16 DB reverse lunge

10min alkavalla minuutilla

1. 6-8 leuanveto (rinta tankoon)
2. 6 tempaus 43/30kg

burpee box jump
Pull Up
DB thruster 22.5/15 x2

Time Cap 10 Mins

3 rnds for max pump, no rest btw sets
Max Effort Banded triceps
Max Effort Banded lat pulldown
Max Effort Banded pull apart

• Tänään tehdään voimaa kuminauhalla ojentajiin ja selkään. Toistomäärät liikkuvat jossain 15-30 välillä, niin silloin on oikean paksuinen kuminauha.
• Keskity lihaspumppiin ja poltteeseen. Ei taukoja.

emom 5
3 hang squat cleans + 1 split jerk @50-60%
rest 1 min
emom 5
2 hang squat cleans + 1 split jerk @60-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 hang squat clean + 1 split jerk @70-80%
rest 1 min
emom 5
2 hang squat cleans + 1 split jerk @60-70%
rest 1 min
emom 5
3 hang squat cleans + 1 split jerk @50-60%

totally 60 hang squat cleans and 30 split jerks. Time for this workout is 29 minutes.

Complete the following for time;

27 Cal Row
27 Burpees over the bar
27 DU
27 C&J 50/30
27 Burpees over the bar
27 DU
27 Cal Row