Pull ups workout

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Power Snatch
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

EMOM 12

1) Wall walks (0:40/0:20)
2) Chest-to-bar pull-ups (0:30/0:30)
3) Air bike @ easy pace

Flow. Work for 40-seconds on wall walk, 30-seconds on chest-to-bar, and the full minute on the air bike.

Intent. Improve your Wall walk and Chest-to-bar efficiency and stamina, use the air bike for recovery.

Note. Make sure to stop on chest-to-bar IF you think your hands will tear. Cap the reps at 60 chest-to-bars if you get there.

Back squat

3 x 3 @ 70%, rest 2:00 between sets

C&J

A) Build Up To Days Technical Heavy

• 1 Clean & Jerk

B) 3-4x1 @90% from days 1RM

Lifting Metcon

4x1min on/1min off:

• 50 DU
• AMRAP: Power Clean @55kg

Back Squat

E3MOM X6:

Set 1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy +)

Strength

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 15 Banded GHD Hip Ext + 20-30s Hold

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10/10 KB Leg Raise (korokkeen päältä)
• 10-15 Slider Hamstring Curls

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

3-4 Rounds

50 Double-unders
8 Power clean and jerks @ increasing weight*

– Rest as needed between rounds –

Number of rounds. As we are in the middle of the Open, only do as many rounds as you feel comfortable that you’ll recover from in time for 26.2. You can also do the power clean starting from the hang as needed.

Flow. 50 DU (aim for unbroken) into 8 power clean and jerks (touch-and-go, unbroken set), rest and increase weight for next round.

• The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)

Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs)

Weight increments. You can go up in 2.5kg, 5kg or 10kg jumps (5, 10 or 20lbs)

Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured in quality not time/weight = don’t rush the sets or rests, focus on moving well.

Front squat
3x5 reps

AMRAP, max reps

Otmx15
1) Assault bike
2) 1kierros Cindy
3) 20 sit up