EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

Split Jerk

A) E2MOM X4

• 3 Split Jerk (DnG)

*RIR 2

B) E90SEC X4

• 2 Split Jerk (DnG)

*RIR 1

C) EMOM Till Failure

• 1 Split Jerk

Upperbody Strength

4 Sets Of:

• 10-8-6-4 Narrow Grip Bench Press

rest 60s

• 8/8 1-arm DB Bent Over Row

rest 2min

Metcon

9x 2min on/1min off:
Alternating A,B,C

A)
- 3 Rope Climb
+ Max Cal Ski

B)
- 30 WB
+ Max Reps Burpee 2 Target

C)
- 15-20 k.Hspu
+ Max Reps DB Snatch @22.5kg

Accessories

3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (pitkä)
• 15-20 Banded Face Pull
• 10-15 Seated DB Lateral Raise

E2mom x 6:
- 1 squat clean
- 1 jerk drive
- 1 split jerk

Tee lähestymissarjoja pikku hiljaa kohti 3 toiston maksimia. Keskity hyvään tekniikkaan!

Vika kierto nykymallia käyntiin.

10min E2MOM
3 Clean & Jerks

Start with 40% of 1RM and increase by 10% each round to finish around 80%

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Gymnastic skill development

For quality :
1. 10 Jump into hollow pos.
2. 3 x 10 Kip swing
3. 5 x 5 Kipping rhythm
4. 5 x 1 Kipping pull-up starting from the top pos.
5. 5 x 3-5 Kipping pull-up with 1" pause on top
6. 3 x 3-5 Kipping pull-up

Optional:
Tempo (5-7" lowering) negative chin-up
4 x 4-6 reps, 90" rest btw sets
then :
3 rounds for quality
12-15 DB Bicep curl
20-30" Dead hang

EMOM 10-12 (0:40 work / 0:20 rest)

1) Handstand walk w/ pirouette every 3m (10’)
2) Single-leg squats, alternating

• Focus on quality on single-leg squats, take into account you have FR WL in the strength portion after

Amrap25:
400m row/ 800m bike erg
10 burpee box jump over
15 sit up
10 d-db push press
5 d-db devils press
-1:00 rest-