Mix - päivän treeni

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Inchworms
3-5 Back support slide throughs
3-5 Pike compression slides
+
Build up and practise each lunge variation
* Short sets of HSPUs (variations) between sets
+
@ increasing pace
250m Row
8 Handstand push-ups
7.62m Walking lunge @ workout weight
– Rest 0:30 –
250m Row
5 Deficit handstand push-ups
6m FR Walking lunge @ workout weight
– Rest 0:30 –
250m Row
3 Wall-facing Handstand push-ups
4.5m OH Walking lunge @ workout weight

AMRAP 12

4 Power Clean 50/35kg
6 Front Squat 50/35kg
20 Jump Over Barbell
10 Stiff legged Sit Ups

10 barbell hip thrust
5 nordic hamstring curls

4x6

push press

(2-3+ reps in tank)

Back Squat

6 x 5 @ 80%

Dip and drive

Weighted Chin-Ups

4 x 3

Shoulder Press

4 x 3 @ Heavy

A:
Skill Primer
Pause Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2)

*0:03 pause below knees
**0:03 pause in dip & split

B:
Tempo Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)

*0:05 from floor to hips
**0:03 pause in split