Muscleup - progressiot

Jos ei saa MU:
-False grip roikunta
-Kippi + rengassoutu
-Kääntö jalat lattialla
-Kääntö toinen jalka boxilla
-Spottaukset

Jos saa:

-Harjoittele lattialla vauhti ilman false grippiä
-Kippi ilman falsegrippiä
-yritykset ilman falsegrippiä
-yritä 2 putkeen? Ensimmäinen falsegripillä, toinen ilman?
-Spottaukset

On a continuously running clock, 2 minutes of each for max reps of:

• Burpees
• Reverse burpees
• Double-unders
• Row (for calories)
• Squat
• 30-in. box jumps

20 minutes of SLIPS practice, before and after.

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

WOD

In a team of 3:

2 rounds for time:

150 kettlebell snatches 24/16kg
100 call row/ski
75 overhead lunges 24/16kg
50 synchro Burpees
25 bar muscle ups

Air bike: 150/100 cal

Male: 15cal slow & 15cal fast.
Female: 10cal slow & 10cal fast.

9 min EMOM:
• 1 Front Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

0-10 mins build upto a 5rm back squat
14-24 mins 10 min amrap
8 FRL@40-50% of above
200m run
28-33 mins 6 min Emom
T2B
35-39 mins tabata core or mobility

Eilinen/

Tempaus

1x2@60&, 1x2@70%, 1@80%, 1@85%, 1@90%, 1@92-95%

Rive + työntö

2x(1+1)@70%, 1+1@75%, 1+1@80%, 1+1@85%

Etukyykky 3x3@80%

Lisäpainolankku 3x40sek.

Takakyykky (tempo)

6 x 3

5 sek alas, 2 sek ylös

3RFT

750m Row
500m Ski
400m Run