EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders

Tempaus
- lattiasta pysäytys polvelle, takaisin lattialle ja veto taskuille varpailleen (pieni veto - kädet suorat) x2
- taskuilta, korkea veto varpailleen x2
- lattiasta tempaus kyykkyyn ylös josta
- snatch balance x2
--- nousu 40kg asti

Rive&työntö
- työntöä tangolla - tanko otsalle varpaillaan josta tippuminen alle saksiin 3x3
- rive&työntö 50kg asti
- työntö 50kgx3

Vatsat
- 3x10 keppi niskan takana, kantapäät vastakkain
- 8x 20s työ+ 10s lepo lankutus + hollow hold
- 1x10 kotona penkillä jalkojen nostot
- 3x3 syvien vatsojen rutisteluja

Etunojapunnerruksia emom 10
- suorin vartaloin päkiät lattiassa x2 joka alkava minuutti

90 min
WU for 15 min

1.Rope climb

A. Seated legless rope climb, 15ft rope – as many repetitions as possible in 5 minutes
Result: 1
Options. Choose the hardest variation you can perform any reps with >
Seated legless up (down using feet)

2.SPP (Conditioning) Test #2

A. 30 Minute AMRAP

A1. 3 rounds of:
400m run
21 kettlebell swings @ 24/16kg (53/35lbs)
12 pull ups

RECORD YOUR TIME FOR A1: 9.52

THEN

A2. 10 rounds of:
3 power snatches @ 60/40kg (135/95lbs)
15 wall balls @ 9/6kg (20/14lbs)

RECORD TOTAL TIME AT END OF A2 (A1 TIME + A2 TIME): 29.31

THEN

A3. As many rounds as possible in remaining time of:

1 power clean + jerk @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

2 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

3 power clean + jerks @ 60/40kg (135/95lbs)
5 pull ups
10 push ups
15 air squats

Etc.

RECORD YOUR TOTAL REPETITIONS FOR A3: 6

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic flow

135 min
WU for 10 min
Skill: MU practice for 10 min
Strict MU 2 x 1 reps

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM > Every 2 minutes, for 24 minutes
Ring muscle up x 1
Total of 12 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency

A. Push jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
9x25 7x30 12x32.5 9x35

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 1 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Bench press – 4 x 6 @ 77.5%+ (AHAFA), rest 2 minutes before B2
1x6x40 3x6x42.5
B2. Barbell bent over row (supinated grip) – 4 x 6 @ AHAFA, rest 2 minutes before B1
2x6x40 2x6x45

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch W/U
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3x40 6x42.5

Iltapäivä: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

30 min
A. Aerobic work for 20 min
Cycling
B. Mobility work for 10 min

120 min
WU for 10 min
Skill: BMU practice for 30 min
Paoli drill
HTB from ground

1.Weightlifting
A. Suggested clean and jerk W/U
A. Power clean + clean – 12 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). > not done

B. Hang snatch – build to a heavy double (2) for the day

2.Conditioning
Beat and compare your results to WK1 of this cycle

A. Intervals – 12 x 3 minutes (36 minutes total) as follows: 90 sec (moderate pace) : 60 sec (hard pace) : 30 sec (walk for recovery)

Alternate between A1 and A2 between each interval (1 interval = 90 sec + 60 sec + 30 sec = 3 minutes) – the only rest is the 30 seconds of walking at the end of each interval. Do not stop moving until all intervals are done.

A1. AMRAP (continue next AMRAP from where you finished)
500m row
40 wall balls @ 9/6kg (20/14lbs) > 10 lbs
30 KB swings @ 24/16kg (53/35lbs)
20 toes to bars
10 burpee box jumps @ 24/20″
Result: 1 + 30 KBS

A2. AMRAP (continue next AMRAP from where you finished)
400m run
15 pull ups
12 burpees over the bar
9 overhead squats @ 60/40kg (135/95lbs) > 30 kg
Result: 2 + 12 BOB
170/181

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

120 min
WU for 15 min

1.Snatch
A. Suggested snatch warmup
A. Snatch – build to a 1RM
25 30 35 40 45 47.5 50 52.5 (55 x 4 attempts)
Result: 52.5

REST 5 minutes

B. Snatch – 30 reps @ 70% of A for time > 37 kg
Note. This is a squat snatch, NOT power or other variation
Result: 6.49

2.Ring muscle up
A. Ring muscle up – 30 reps for time
Time cap – 15 minutes
Result: 12 muscle ups in 15 minutes
(1 every 80 seconds)

3.Pistols
A. Pistols – max reps per leg in 40 seconds
Note. This is NOT alternating legs, perform as many pistols with right leg in 40 seconds as possible first, rest 20 seconds, THEN perform as many pistols with left leg in 40 seconds as possible.
Result: 14 + 14 = 28

4.Toes to bar
A. Toes to bar (kipping) – 2 x max reps in 40 seconds, rest 40 seconds between sets
Result: 21 + 11 = 32

5.Cool down
A. 5 minute Assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Complete as many rounds as possible in 8 minutes of:
3 muscle-ups
10 burpees with a ring touch

The rings should be set 6 inches above your reach.

Snatch

Every 3 min for 24 minutes:

• 3 squat snatch ( drop each rep and reset)

Every 20s for 10 min:

• 1 power snatch

Every 2min for 10 min:

• 1 pause front squat (2-3s pause)

Backextension:

• 10-15 backextensions

• 15-30s static backextension hold

• 10-15 backextensions

Do three sets, with 2 min rest btw sets.

• weighted sit-up: 50 reps (you choose load), feet anchored