Front squat 3*6

1) e1:30 x 8, vaihdellen a/b:
A: 7 deadlift
B) 12 d-db floor press

2) 15min:
6-9-12-15… cal machine
10 wb
10 kb sumo deadlift

Snatch

A) Build to 1RM Power Snatch

B) E90SEC X9

1-3:

• 1 Power Snatch @90% from 1RM

4-6:

• 2 Power Snatch @80% from 1RM

7-9:

• 3 Power Snatch @70% from 1RM

OHS

E3MOM X5:

• 3 OHS @75-85%

Metcon

4 Sets 1:1 Work:Rest // YGIG

• 250m Ski
• 10 Double KB Hang C&J @2x16kg
• 15m KB Front Rack Lunge

Accessories

4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2xDB)
• 10-15 Slider Hamstring Curl

For time

21-15-9 Thrusters @ 61/43kg (135/95lbs)
5-3-1 Rope climbs

Time cap. 12:00

– Rest 8:00 –

For time

30/24 (cal) BikeErg
20 Power snatches @ 61/43kg (135/95lbs)
30m Handstand walk

Time cap. 8:00

Overview. Part A pairs moderately heavy thrusters with rope climbs. A shoulder, grip, and lactate tolerance challenge that will tax breathing and pulling strength at the same time. Part B starts with a strong machine effort, moves into barbell cycling, and finishes with a handstand walk. The aim is to ride the pacing carefully so you can attack the remaining work confidently.
Strategy.
Part A – As the thrusters are fairly heavy, you most likely want to break them from the first round (e.g. 14-7 or even 9-7-5). Overall your thruster strategy depends on your rope climbs (if you think these will be slow, can push the thrusters a bit more to buy time). Regardless, be smart on the 1st rope climbs to avoid getting stuck on the middle round. Steady pace based on your capacity. Make the most out of the footlock and aim to get up with 2-3 pulls each time.
Once you get through the first round, most of the work is done. Aim to keep the thrusters here to 1-2 sets. You’ll also know where you stand with the RC at this point so can either push the pace or slow down a bit as needed. The final round is going to feel bad so it comes down to how much you’re willing to push yourself.
Part B – This part should be all push. Start with a hard (but not max) effort on the bike. The snatches are either singles or small sets with quick breaks. Find a good rhythm and just keep moving. Do your best to get going with the first HSW right away after the snatches.
Instructions. Set the barbell and rope relatively close together in Part A to save transition time. In Part B, place the bike, barbell, and HSW lane in a logical flow so you’re not wasting time or breath moving around.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your thruster and rope climb strategy in Part A hold up?
– How well did you transition from bike to barbell in Part B?
– How did the handstand walk go under fatigue?
-Name two (2) things you executed well. What’s one (1) change you’d make to improve next time?
Movement options.
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Rope climbs → Reduce reps (3-2-1) → Rope climb pull ups (21-15-9 or 15-12-9) → Strict pull ups (15-12-9 or 12-9-6)
BikeErg → Row, SkiErg or Air bike for same calories
Power snatches → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Handstand walk → reduce distance (50’/15m) → 10 Wall walks

Raakarive + vauhtipunnerrus + työntö
10 x 90s välein

Pystypunnerrus+vauhtipunnerrus+työntö 2+2+2
15,25,30,35,39,0

Rive lantio+rive pp+2 etukyykkyä
25,30,35,40

DT PROGE

EMOMx16
1) 12 deadlift + 7 cal row
2) 9 hang power clean + 7 cal bike
3) 6 shoulder to oh + 7 cal ski
4) rest

@55kg

• koita liikkua tangon kanssa nopeesti mutta taloudellisesti

Tehdään liikeparin gorillasoudun kanssa.

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

1km run
80m burpee jumps
1km run
1km row
1km run
100m lunges
1km run
100 wb