DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepo
1) Käsipainopenkkipunnerrus
2) Gobletkyykky
3) Säkin pito sylissä
4) Rengassoutu
5) Deadstop kahvakuulaheilautus
6) Lankkupito

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HUOMIOITA

Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tähtää harjoituksessa siihen, että saisit tehtyä “ilmeettömän” suoritteen koko harjoituksen läpi. Harjoituksen kuormittavuus nousee väsymyksen myötä, mutta pyri säilyttämään hyvä ja tasainen suorite.

A: Broad jumps 8x3
B: Dips 1xMax
C: SA db rows 1xMax
D: SA cable shoulder flys 1xMax
E: Strict pull ups 1xMax
F: OH triceps extensions 1xMax
G: Norska intervaller löpning

Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

Roy Sundberg

Part A).
Skill Primer
Hang Muscle Clean, Hang Power Clean & Pause Split Jerk
(5-8 sets x 2+2+2 / 0:02 pause in the dip)

Part B).
Hang Clean, Push Jerk & Split Jerk
(8 sets x 2+1+1 / 60%-75%)

4 min

Max meters on SkiErg

Voima
E3MOM, 4rds
2xDB Shoulder press 8-10
Renegate row 8-10

WOD
PariWOD: amrap 20min, u go, i go
Ergo meters

3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24 Walking lunges

Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 76+% (RPE 8-8.5)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups@ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows

You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30.
Use a band for assistance as needed or add additional load
Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.
.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between