OPEN 20.5

Box - kyykky, 5 x 5, sopiva paino

Warm uP drill:

3 rounds:
20 - hand stand -shoulder taps
10 - toes2bar
5 - strict ring dips

800m run
50 wall balls
40 sit ups
30 push ups
20 chest2bar
10 kettlebell swings
250m row

3 Rounds, each for time

30/22 (cal) SkiErg
21* Hang power cleans / Front squats / Push jerks @ 70/47.5kg
15m
12 DB box step overs, 24/20” @ 2 x 22.5/15kg
3 Rope climbs

– Rest 1:00 between rounds –

Target time. < 21:00 (including rests)

Rnd 1: HPC, Rnd 2: FS, Rnd 3: PJ

TIMECAP 28:00

Overview. Three (3) rounds with 1:00 rest in-between. By adding that short rest, we’re asking you to push harder on each round. Each round brings a different challenge with the rotating barbell movement. 1st round will be more grippy, second one more legs/harder to breath and the final one will be shoulders. Of course there is the accumulating fatigue and increasing HR through the piece as well.
Pacing. You’re looking for a pretty hard ski pace to start on the 1st 2 rounds, on the final one you might need to back-off a bit so as to save the triceps for the jerks. The dream is to do all barbell movements unbroken but you might need to break them to 2-3 sets. If yes, don’t push the sets too close to failure and keep yourself accountable (clock or # of breaths) on the rests as they can easily stretch out to be unnecessarily long.
Aim to keep the HSW unbroken (or if in segments then each segment UB). Take a tactical break on the box step overs if needed for grip/breathing, so that you can get your 1st rope climb in right after.
Use the rest to recover: 1) Big exhales (to blow out some CO2 and regain control of your breath), 2) flush your mouth with a carb drink, 3) re-focus on the next round
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up the HSW to be a single 15m/50’ stretch but if not possible, just break it to 2 x 7.62m/25’ segments.
Debrief.
– How was your pacing overall across the rounds?
– Were you able to stay consistent? Was there a barbell movement that was harder/easier than others?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → Row/BikeErg/Run same calories
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), you should be able to finish each movement with no more than 3 sets, ideally 1-2
Handstand walk → Wall walks (5 reps/round)
DB box over → Lower box or lighter DBs
Rope climbs → Reduce reps (1 or 2/round)

5 Minute AMRAP:
4 wall walks (chest touches wall)
8 Power Snatch (75 lbs)
rest 1 minute
5 Minute AMRAP:
8 Power Snatch (75 lbs)
12 SDHP (75 lbs)
rest 1 minute
5 Minute AMRAP:
12 SDHP (75 lbs)
4 Wall Walks

Treenipätkän viimeinen treeni. Kyllä ottikin kolme viikkoa nyt koville! Käytiin Sannin kanssa treenaamassa heti aamusta ja olo oli kyllä aika nihkeä, jotenkin nuha ja väsytti. Kulki kuitenkin kivasti!

A) Mave 5x5, vähintään 80% eli 96kg

100/102,5/105/110/112,5kg. Hyvin meni! Ja ilman mankkaa ;)

B) Mave 3x10, tempo 2220

75kg. Kyllä hapotti!

C) Amrap 8

1DB snatch/arm, paino oli 15kg
1 burpee
1 pull up

Ei mitään mahkuja laskea kierroksia, mutta tein ihan koko ajan töitä. Oli ihmeellisen kiva :)

Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata burpees
Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second).

A) Takakyykky 5x5

80kg.

B) Push press 3x5

Tää oli aivan paska. Edellisen viikon onnistumisen jälkeen ajattelin et nytkin kulkee hyvin, mutta ei kulkenut tosiaan. Olkapäät vaan täysin voimattomat!

3x55kg, 5x55kg, 5x52,5kg. Hurraa...

C) 4 rounds

8 strict hspu
8 strict pull up

Hspuissa koroke pään alla ja leuoissa ohut kumppari.

A) Penkki (kapea) 5x8

35/37,5/40/42,5/42,5.

Älyttömän vaikeeta mulle! Ojentajat vissiin niin heikot tai olkapäät niin tukossa etten saa niitä pysymään noin kapealla otteella.

B) Ring dip 3x12

Ohut kumppari apuna, meni ihan ok.

C) Metcon

500m row
50 DU
15 kbs 24kg

Aika oli 12.05-12.10.

Tosi väsynyt treenipäivä, ehkä edellisne päivän hieronta painoi tai sitten aiemmat viikot. Kroppa ihan puhki!

Start from a hang from a pull-up bar with a overhand (regular) grip.
One hand at a time move to a underhand (reverse) grip, then to an elgrip (eagle grip).
Reverse the sequence to move back to the overhand grip. That is one round.
Repeat for a total of ten to fifteen rounds.