LÄMMITTELY
2 Kierrosta,
3:00 min ergometri (kevyt)
3:00 min “AMRAP”
5+5 Curtsykyykkyä
5+5 Polvennostoa seisten, käsipaino/kahvakuula jalkaterän päällä
2+2 Turkkilainen ylösnousu

Valitse sopivat painot ja liikevariaatiot lämpöjen aikana.

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5 Kierrosta,

4:00 min ergometri (kevyt)
4:00 min “AMRAP”
6+6 Curtsykyykkyä
6+6 Polvennostoa seisten, käsipaino/kahvakuula jalkaterän päällä
3+3 Turkkilainen ylösnousu

Jatka AMRAPia joka kierros siitä mihin jäit.

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HUOMIOITA

Harjoituksen tarkoitus on olla aerobinen, palauttavampi harjoitus. Tavoite on pysytellä liikkeellä koko työajan, saada hyvä hyvä hiki ja pienet lihaspaineet aikaan.

Week 7
1. Bench Press - week 7
1x5 @85%

1x3 @90%

2x1 @95%

1. Front Rack Lunges
   4x8/8 @rpe 8,5

2. Accessory
   3 sets
   
A) 30” side plank hold + 10 side plank hip lift (L/R)
   B) 10/10x one-leg hip thrust (on bench)

A)
Back squat – back off week
In every 90” x 5 rounds
3x4 @60-65%
2x3@65-70%

B)
3 rounds
1st:
6-8 feet elevated ring row
5 feet elevated parallette (weighted) negative (min. 5”) push up
2nd:
8-10 supinated inverted row
8-10 deficit push up
3rd:
12-15 ring row
12-15 regular push up

C)
Triceps 21- 2 rounds
7 overhead extension
7 tate press
7 lying triceps extension
@same weight, no rest

2-3sets:

8+8 curtsy lunge
30+30s side planks

Emom28 = 4 rds
1: 8-10 cal machine
2: 12 sit up / mountain climber
3: 12 wb
4: 12 alt. V-up / shoulder taps
5: 8-10 cal machine
6: 8 burpee/ down up box jump over
7: rest

Snatch

A) Build up to days heavy:

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 4x1min On/1min Off:

• AMRAP: Squat Snatch

1st round: 45kg
2nd: 50kg
3rd: 55kg
4th: 60kg

Back Squat

• 5x2 *rest 3min between sets

Metcon

2-2-2-3min on/1:30 Off:

• 4 Wall Walk
• 15m DB farmers Lunge (2x35lbs)
• AMRAP: BBJO

Workout stops when 50 BBJO reps done, or last interval ends.

Accessories

A) 3-4x For Quality:

• 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
• 10-15 Slider Hamstring Curl

B) 3-4x For Quality:

• 10/10 DB Bent Over Row
• 10-15 DB Seated Lateral Raise**

AMRAP 20:
10 wall-ball shots (14/20p)
10 toes-to-bar
10 cal erg

Etukyykky
4x3, nousu v1

15min 2-3 hlön tiimissä
30 cal
30 Kp-tempaus
15 Burpeeta

Clean

A) EMOM 12-14:

• 1 Squat Clean (Build Up)

B) Clean Pull

-3x1 @110-120%

C) Lifting Metcon

3x3min on/2min off:

• 15 Cal BikeErg
• 25 GHD
• AMRAP: Squat Clean

1st round: 50kg
2nd: 60kg
3rd: 70kg

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry
• Free HS Hold (accumulate 45-60s)

Power clean + split jerk

6 x 1+2 @ 65-70%, go EMOM

– Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can