Alternate B1 / B2

B1. Strict ring dip – 4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 1:30 before B2

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

Power snatch + ohs 1+1 6xOTM

1) Lympha flow 10min

2) 10min aloittelijan perus combo 8-8-12-12 Kb:t
10 kbs
5 coblet squat
5 shoulder press
5+5 bent over row

3) 300 perusurakka @16kg kb
100 kbs
80 box step ups, 20"
50 DL
30 bent over row (1 kb)
20 thruster (1 kb)
20 kneeling push-ups

4) core 3 rounds @ 8kg kb
20 figure 8
10+10 halo
10+10 windmills

kolmas viikko syklistä, kevennetään hiukan viikolla 4 kokonaisvolyymissa.

Push Press

E2MOM X4-5:

• 3 Push Press (Touch n Go) *@2-3 RIR

Push Jerk

E2MOM Till Days Heavy:

• 1 Push Jerk *RIR 0-1

Gymnastics

A) E2MOM X5

• 1 Set of rMU

B) rMU Strength

3-4 Rounds:

• 5-10 Strict Ring/Bar Dip *rest 45s
• 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
• 20-30s Ring Dip Hold *rest 2min

T2B

E30SEC X15:

1-10: ”X” T2B (yks enemmä ku viime vkolla)
11-1: ”X” V-Up (tässä myös)

Strength

4x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Seated DB Lateral Raise

4-5sets:

3 snatch balance + 1 OHS

moderate &fast

Cleans
5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM

A) EMOM 16

1) 4-8 SB cleans + AMRAP shuttle runs in the remaining time
2) 15-25 GHD sit-ups
3) 2-4 Handstand walks, 7.62m
4) Rest
– Rest 4:00 before part B –

B) EMOM 16

1) 12-16 steps, DB Overhead walking lunges
2) 2-4 Rope climbs
3) AMRAP Double-unders
4) Rest

Weights.
SB squats → 90/68kg, 68/45kg, lighter if needed, see other options in session notes
DB OH WL → 2 x 32.5/22.5kg, 2 x 27.5/20kg, 2 x 22.5/15kg
Choose a challenging number of repetitions that’s still repeatable through the EMOMs

No feet Snatch

3 x 3 (TnG) @ 60-70%, go every 2:00
3 x 2 (TnG) @ 70-80%, go every 1:00
3 – 5 x 1 @ 75+%, go EMOM