Holleyman would be 30 rounds for time:

• 5 WB 9/6 kg
• 3 HSPU
• 1 power clean 100/70 kg

But instead do an EXMOM for Y rounds. Pick X and Y.

Snatch

A) E75SEC X12 (4 waves)

1: 1 Power Snatch @75-80%
2: 1 Power Snatch @80-85%
3: 1 Power Snatch @85+ %

B) Snatch Pull

• 4x2 @105%

*Rest 2-3min between sets

Back Squat

Cluster sets:

• 2.2.2 Back Squats @75%

• 2.1.1 Back Squats @80%

• 1.1.1 Back Squats @85%

• 1.1.1 Back Squats @90%

*rest 20s between clusters and 3min between sets

Accessories

A) 4 Rounds Of

• 45-60s SB Bearhug Hold rest 30s
• 10-15 Heavy KB Swing rest 30s
• 10-15 No feet BB Muscle Snatch rest 2min

3x 2 hang clean + 2 split jerk

2 x 2 Rounds for time

15/12 (cal) Row
10 KB Thrusters
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before B —

2 x 2 Rounds for time
15/12 (cal) Air/Echo bike
10 KB hang snatches
5 Wall walks

– Rest 2:00 before repeating –

— Rest 4:00 before C —

2 x 2 Rounds for time
15/12 (cal) Row
10 KB Shoulder to overheads
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before D —

2 x 2 Rounds for time

15/12 (cal) Air/Echo bike
10 KB Front squats
5 Wall walks

– Rest 2:00 before repeating –

Flow. Each part is 2 rounds for time, followed by rest and then repeated again, followed by a longer rest before the next part.

KB options. You can choose different weights for each part, aim for the heaviest weight you can keep unbroken. 32/24kg (70/53lbs), 28/20kg (62/44lbs), 24/16kg (53/35lbs), 20 or 16/12kg (44 or 35/26lbs)

SESSION NOTES
Overview. Today is a collection of short 2 rounds workouts with a repeat. Aim for the repeat to be faster than the 1st one each time.

Strategy. Aim for negative splits on each workout (= 2nd set of 2 rounds is faster than the first one). This means you need to hold back a little on the first go (use the first 2 rounds to “map out” the workout, opportunities and pacing, then push HARD on the 2nd set).

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief.
– How was your overall game plan for each part? Were you able to push the 2nd set harder, using what you learned from the 1st go?
– Did you pick the right weights for the KB? Were you able to pick them up quickly and cycle reps under fatigue?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike → Row, BikeErg or SkiErg 10/7 Calories
KB movements → See options above
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over
Wall walk → 15 Hand-release push-ups

2 x 2 x 35-45kg

Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
Yksi kierros pääharjoitusta.

Harjoitus, EMOM 36min (Syke 60–75%/HR max)

3 kierrosta:

1.–2. pyörä
3.–4. couch stretch
5.–6. hiihto
7.–8. tuulimylly
9.–10. soutu
11.–12. leveän selkälihaksen venytys; selinmakuulla penkin päällä, kepillä pull over ja kepin keskelle pieni lisäpaino

Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.
Jätä vaihtoaikaa 15–20 sekuntia aina seuraavaan liikkeeseen siirtymiseen.

Vaihda huoltavissa liikkeissä raajaa tai puolta puolivälissä. Viimeissä liikkeessä vaihda oteleveyttä puolivälissä.

High hang clean + jerk 3x3+2

Hang snatch below knee 3x2

10'AMRAP
1-2-3...etc wall walk
3-6-9...etc KB swing @20/12kg

half kneeling KB bottom up press 3x5/5

hollow body + superman hold TABATA

deadlift 5x3, increasing weight, last set is rpe 7, 2'rest