Huoltava, 48 minuutin peruskestävyysharjoitus

Lämmittely
Ei erillistä lämmittelyä. Aloita harjoitus rauhalliseen tahtiin.

Harjoitus, 6 kierrosta (Syke 60–75%/HR max)

A) 4 min: Ergo

B) 4 min: AMRAP

4+4 Ylävartalon kierto seinällä; Toispolviseisonta seinän vierellä, seinän puolen käsi tekee ison kaaren edestä taakse
8 Leveä kyykky seinää vasten; varpaat kiinni tai lähes kiinni seinässä ja kädet suorina kohti kattoa seinää vasten
12 Jefferson curl boksin päältä

Tee liikkeet rauhallisesti!

Harjoituksessa vuorotellaan osiota A ja B. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joka kehittää myös liikkuvuutta. Tee harjoitus alusta loppuun tasaisella ja maltillisella tahdilla, jotta syke pysyy pk-alueella.

EMOM 8 (0:30 work / 0:30 rest)

1) Chest-to-bar pull-ups
2) Strict handstand push-ups

Intent. Accumulate EXCELLENT repetitions of each movement. Aim for a single big set each minute BUT you can also chip away at smaller sets as wanted/needed.
Flow. Work for 30-sec, rest the remainder of the minute.

5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Goblet Squats 70/53#
• Max Chest-to-bar Pull-ups
60 seconds Rest
Goal: 50.

2-3sets:

8+8 curtsy lunge
30+30s side planks

For Time (each)
A,
21-15-9
-cal Row
-WB

Rest 2:00

B,
21-15-9
-cal Bike
-WB Sit Up with throw

Rest 2:00

C,
21-15-9
-cal Ski or Row
-Dual KB DL @2x24/16

TC: 34 mins
Goal: sub 10 mins (each)

For time

21 – 15 – 9
Deadlifts @ 102/70kg (225/155lbs)
Burpee pull ups

Time cap. 10:00

– Rest 10:00 –

AMRAP 7

10 Chest-to-bar pull-ups
10 Front squats @ 70/47.5kg (155/105lbs)
10 Bar-facing burpees

Before you start. Take a moment to estimate how fast you think you’ll go (part A) and how many rounds you think you’ll get (part B). This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – Rogue Invitational combo (little lighter here for a faster pace for Open prep. Will you go unbroken on the deadlifts (or would breaking to 2-3 sets work better for you)?
Part B – Triplet AMRAP with nowhere to hide. The sets are not too big but it sucks to keep moving. Use the transitions and burpees to pace.
Strategy.
Part A – The main decision to make here is how to (if at all) split the deadlifts. If breaking them up, aim to keep the rests short (adjust sets accordingly). For burpee pull-ups your main focus is to keep moving / keep your pace (easy to drop-off pace without noticing). In 21-15-9 workouts, that middle round is always the worst, push through it and you’re at home stretch.
Part B – While sets are not too big, they’ll start to add up in this AMRAP. Your anchor point is trying to keep the front squats unbroken. That might mean breaking the pull ups into two sets and taking a breath before picking the bar up. The burpees are an opportunity to control your pace. Make sure to keep moving though, it’s easy to relax too much.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief.
– How did your plan for deadlifts play out? What was the hardest thing about the burpee pull-ups?
– How did the AMRAP play out? Did it go as you expected or did you run into any surprises?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), a weight you can do unbroken for the 1st round.
Burpee pull-ups → Reduce the height of the jump to pull-up the bar
Part B rep scheme → 8s, 7s or 6s across movements (if needed to keep moving through the AMRAP)
Front squats → 61/43 (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), this should be a weight you can keep moving with

3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

• You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

Voit tehdä avustuksella: kuminauha, tankoa vasten tms.

Build to 1rm clean

Pystypunnerrus 12x50%, 8x60%, 6x70%, 3x3 (75-80-85%)
-pystärin maksimista

Vipunostot taakse 3x20

Kapea penkki 3x15x45-55%

Pystysoutu käsipainoilla 3x20