Bodybuilding + Strength

Muscle endurance sets:

20-10-10-10

*rest 3min between sets
*20 reps @50-60% from 1RM
*sets of 10 @65-75% from 1RM

B) Bent Over Barbell Rows

E3MOM X6:

1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps

*nouseva paino kahden setin välein.

C) Pull Up (Wide grip)

3x Max Reps (1-2 RIR)
*rest 2min between

D) Strict Press 3x10
*Rest 2min between

E) DB Hammer Curl

3x 15/15
*rest as needed

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

– 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 sec hold at bottom, explode up, 1 sec hold at top

FOR QUALITY

Romanian Deadlift 5x10-15
Between sets:
- 30-60s Chinese plank
- 10-15 Bent over DB reverse fly

*rest as needed

AM

1) LIFTING

A) OHS: E2MOM X6

Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%

B) Squat Snatch E2MOM X9

Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%

C) BB Cycling

4 Sets of: 40s on/80s Off:

• Amrap: Power Snatch @42.5kg

2) METCON

2 Sets Of:

AMRAP 6:

-15 Thruster @30kg
-15 T2B
-11 Cal Row
-15m HSW

-Rest 4min between sets-

3) ACCESSORY

4X FOR QUALITY:

-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate

A Warm-Up WOD

2 Rounds:
200m Jog (or 1-minute high knees in place)
10 kettlebell swings
5 Burpees
10 Shoulder Taps (in a plank position)

Write kettlebell weight in comments

A, 3-4 sets
-Single Leg Step Up Jumps 6/6
-Hamstring Bridge March x10/10

B, 10 Rounds for time:
-12/9 Cal Bike
-8 DB Box Step overs @50/60 @2x10/15
TC: 15 mins

C, Extra: 2-3 sets
-Psoas march x 8-10 / leg
-Banded glute kickback x 10-15 / leg

Power snatch

8 – 10 x 5 (TnG) @ 45+%1RM Power snatch

– Rest as needed between sets –

Intent. Work on maintaining your technique and rhythm on heavier touch-and-go sets. Aim to connect each rep together smoothly and pay special attention to catching the bar in a strong power position on each rep. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Note. You can do these “bolted” or without moving your feet. This can be an effective and fast style for cycling, especially the lighter-weight power snatches.
Weight. Only go as heavy as where you can still move through the set without pausing. Start @ 45%1RM Power snatch, then build up from there to see how heavy you can go and still move smoothly

3x3 OHS w/ bands and plate/KB's at the end of barbell
- Go light and focus on your movement and the stability of your shoulders
- Rest 2-3min btw sets

4 intervals, alternate A1/A2

A1. In a 7:00 window

21 Thrusters (UB) @ see options
15 Chest-to-bar pull-ups (UB)
9 Shuttle runs*
+
Row @ 5km pace for the remaining time

• 1 Shuttle run is 7.62m out + 7.62m back

A2. In a 7:00 window
21/15 (cal) Row
15 Chest-to-bar pull-ups (UB)
9 Thrusters (UB) @ see options
+
BikeErg @ 98-102%FTP20 for the remaining time
– Rest* 4:00-5:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Weight options. You should be able to do all sets unbroken
Thruster. 30/20kg, 43/30kg, 52.5/35kg

3 rounds of:
30-20-10 KB swings
30-20-10 DB snatches
30-20-10 MB slams
Rest