5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 20-30sec Ring Support
2) 10-30sec GHD Supine Hold
3) 5-15 Bar Hanging Hip Touches

RPE 3 to 4

4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

3 sec pause at the bottom

Chin up + ring dip

A)
3x6 chin up (vastaote)
B)
3x6 ring dip

vuorotellen a&b
käytä kumpparia jos tarvii

2x3x52
2x3x55
1x2x58
1x2x60
1x2x62.5
1x1x65

Speedsters coaching - painonnostoleiri - Vihti - päivä 2

AMRAP24 in groups of 3, YGIG, divide anyhow:
36 / 27 cal row
30 T2B / kipping knee raise
24 deadlift (~50% 1RM or by feel)
- rest 60s between rounds

Mixed teams row: 12 cal / man, 9 cal / female.

Huomioita:
Mavepainot on raskaat, jakakaa alusta asti lyhyisiin sarjoihin. T2B rasittaa myös keskivartaloa, joten keskittykää hyvää coren tukeen ja ottakaa happi vatsaan aina ennen toistoa. Vyön käyttöä voi suositella.

2 hlön joukkueet: Soutu mixed teams kalorien mukaan, 20 T2B ja 16 deadlift. ~60s tauot liikkeiden välillä (ei tarvitse pitää "extrataukoa" kierrosten välissä).

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla."

Gymnastics

A) EMOM 10:

1) 1 Legless RC
2) 45s Easy Row

B) EMOM 10:

1) 5-10 bMU
2) 45s Easy Ski

Gymnastic Metcon

AMRAP 20:

• 10 Cal Row
• 10 T2B
• 10 WB

*Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

Gymnastic Strength

A) 3 Supersets:

• 10-15 Inverted Ring Row (1s pause on top)
• 15-20 Ring Push Up *Rest 2min between rounds

B) 3 Supersets:

• 1 Set of banded Pull Up
• 10 Bar Dips *Rest 2 min between rounds

Building

4 Rounds For Quality:

• 10-15 DB Tricep roll backs
• 10/10 Standing DB Bicep Curl

2 Rounds Of AMRAP´S

AMRAP 5
15/11 Calories Row
10 Deadlift 50/35kg
10 Jumps Over Barbell
Remaining time Row Calories

Rest 3:00

AMRAP 5
20/15 Calories Bike
30 Reverse Lunges
30 Russian Twist 15/10kg
Remaining time Bike Calorie

Rest 3:00