Alternate B1/B2

B1. Strict press, rest 2:00 before B2

3 Sets of:
1 @ 88-92%1RM

– Rest 0:20-0:30 –
6 @ 72+%1RM*

B2. Strict pull up, rest 2:00 before B1

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 72+%1RM*

FLOW. 1 strict press @ 88-92%, rest 0:20-30, 6 strict press @ 72+%, rest 2:00, 1 strict pull up @ 88-92%, rest 0:20-30, 6 strict pull up @ 72+%, rest 2:00, etc until 3 sets of each complete

Penkkipunnerrus
Nousu 2x, v1-v0

Emom 15
1) 10 Istumaannousu
2) 6+6 Kp-tempaus
3) 30s Hyppis
4) 6 Mave
5) Lepo

10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up. Goal: complete round of 8.

Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM

Clean and jerk

Build to 2RM

– Build to a 2RM clean and jerk
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

1. Osio: 3 kierrosta
15 Sumo maastaveto 1kk
10 Pystypunnerrus 2kk
30 sek Hollow pito
1min huili kierrosten välissä

2. Osio: 3 kierrosta
10 Sumo SJMV 2kk
10 Rengassoutu pito ylhäällä
10 Punnerrus
10 Lankku polven kierto
1min huili kierrosten välissä

EMOM12 2 kierrosta
45 sek Amerikan heiluri
45 sek Yhden käden soutu nopealla vaihdolla
45 sek Russian heiluri raskas kk
45 sek Abmat istumaannousu
45 sek Heilurikäännös
45 sek Hallittu jalkojennosto vatsat

-Kelkkaa
Työntö + veto
+60kg

-20 Askelkyykkykävely +30kg säkki
10 Boxin yli askellus +30kg säkki

Front squat, Rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (86-92%)
+
3-4 x 3 @ 85-90%H2

– Build to a heavy double (H2) with 2 rep in reserve, somewhere around 86-92%
– Once you’ve hit the H2 set, you have 3-4 back-off sets of 3 reps @ 85-90%H2

Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:00-2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel → V-ups

Strength

A) Deadlift

• 1x5 @60% *rest 2.5min
• 1x5 @70% *rest 2.5min
• Max Reps @80%

B) DB Bench Press
E3MOM X6

Set 1-2: 10 reps
Set 3-4: 8 reps (Increase load)
Set 5-6: 6 reps (Increase load)

Competition Workout

2-2-3 intervals / 1min rest between intervals

• 9 cal Echo bike
• 10 KB Hang Clean 2x20kg
• Amrap: Burpee Box Jump Over

Workout stops when you have 40 reps in BBJO or time cap in third interval

Accessories

A) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 Lu Raise

B) 3-4x For Quality:

• 20-30 Banded Tricep Ext.
• 10/10 Gorilla Row