KUNTOHARJOITUS

30:00 Minuutin ajan laadulla ja mahdollisimman vähällä levolla:
30 Rengassoutua
30 Penkkipunnerrusta käsipainoilla
30 Askelkyykkyä levytanko niskassa
15+15 Pallon heitto seinään kiertäen, lattialla istuen.

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HUOMIOITA
Harjoituksen tarkoitus on kehittää Lihaskestävyyttä, joten tähtää keskiraskaisiin painoihin, joilla niukin naukin saisit toistot putkeen. Harjoituksessa ei ole varsinaista tulosperiaatetta, joten kokeile haastavia kuormia. Voit vaihtaa painoja isompin tai pienempiin kesken harjoituksen.

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepo
1) Käsipainopenkkipunnerrus
2) Gobletkyykky
3) Säkin pito sylissä
4) Rengassoutu
5) Deadstop kahvakuulaheilautus
6) Lankkupito

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HUOMIOITA

Aloita kevyellä tahdilla, jotta saat hyvät lämmöt päälle ja pääset jyvälle harjoituksesta. Tähtää harjoituksessa siihen, että saisit tehtyä “ilmeettömän” suoritteen koko harjoituksen läpi. Harjoituksen kuormittavuus nousee väsymyksen myötä, mutta pyri säilyttämään hyvä ja tasainen suorite.

Roy Sundberg

Lifting Metcon

EMOM Untill 30 Squat Snatch:

1: 12 Cal Ski
2: AMRAP: Squat Snatch @42.5kg

*lainattu @NST (hemohyvä reeni)

Press

E3MOM X6

Set 1-2: 8 Strict Press
3-4: 6 Strict Press
5-6: 4 Strict Press

*RIR 1-2 kaikissa seteissä
*nosta vähän painoa joka setti

Strength

A) 3x Superset

• 10-15 Supine Ring Row
• 10/10 KB Gorilla Row

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 30-45s/side Weighted Side Plank
• 10-15 Strict T2B
• 5-8 Dragon Flag

4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

• Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.

Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)

4 min

Max meters on SkiErg

5 rounds, go every 2:00 (total 20:00)
4 paused back squats (2 sec pause on bottom)
5 deadstop shoulder presses

42min every 7minutes x 6

20 DB snatch
10 burp box jump over
1 rope climb
8 pc 50kg
250m row

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

1) Handstand push-ups*
2) Single-leg squats, alternating

• Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below