Blokki 2 - Viikko 1

Taito-osio 10min

Voima

A1 Nojapunnerrus 3x8 (RPE6-7)
A1b Tuplahyppy kahdella boxilla x 4 (RPE8)
~2 min

B1 Z-press 3x8 (RPE7)
~2 min

B2 Kasakkakyykky 3x8 o/v (RPE8)
B2b Takareisiveto 8 (RPE8)
~2 min

C1 (Ring) Dip x 6
C2 Säärihyppy x 6
C3 Ristipolvipito + HBH 5s 2 o/v
3 kierrosta

2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. Burpee box jump (split anyhow)
6. Partner wall ball

Voima
E3MOM, 4 rounds
push up x6
-riittävän haastava versio

WOD
For time:
25 ring rows
25 worm push-ups
25 sit-ups
25 air squats

Front rack lunges

A1: BB front rack split squat 3set
A2: Lat pull downs 3set
B1: Hang Snatch pull 4set
B2: Strict Hspu 4set

15kg plate under heels, high bar, narrow stance.

3 sets of 5-15

Every 5min x 5:
20/16cal AB
20/16cal Ski (OR Row)

For time
5 Bar muscle up
10 HSPU
20 pull up
30 cal echo bike
10 HSPU
1k Row

I-Go-You-Go

2 CLEAN
4 THRUSTER
8 SPLIT JUMPS

Spilt jerk from the rack
5 sets of 2 reps at 85% of max clean and jerk

Hang clean
4 sets of 2 reps at 80% of last week’s heavy single

Paused front squats - pause in the bottom position for 2 seconds
4 sets of 2 at 75%

Clean pulls
4 sets of 2 at 110% of max clean and jerk

Additional extras
Bulgarian spilt squats - 3 sets of 8 reps on each leg with 2x DB’s - 8RPE (these should be hard)
RDL’s 3 sets of 8 with 2x DB’s - 8RE (these should be hard) focus on squeezing the glutes at the top of the rep
3 x 10 dead bugs - focus on midline tension throughout