Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Dumbbell weighta in the comments

CNS recharge

4 Rounds for quality

8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

EMOM10

2 power clean & jerk @65-75%

Back squat 10 x 2 75s

Deadlift

Banded Deadlift (2s jarruttava alas)

5-3-1-5-3-1

-Rest 2-3min between sets-

5 @ moderate
3 @ heavyish
1 @ heavy

Rear foot elevated split squat

Every 2:30 X4-5

• 7/7 DB/BB Rear foot elevated split squat

Metcon

For Time:

• 24 Cal C2 Bike
• 30 bMU
• 24 Cal C2 Bike

Cap: 9min

*järkevä splittaus bmu. Pyörän voi alussakin vetää suht koht lujaa ja vikan vaan all out. Tee mielummin liian lyhyitä nopeita bmu sarjoja, ku että se kuolee iha täysin.

Gymnastic Capacity

3-4 Rounds:

• 20 Ring Row (feet elevated jos liian helppo) rest 90s
• 20 Pike Push Up rest 90s

Back squat 5x8

Hip thrust 5x10

tempo squat snatch + squat snatch 6x1+1 @ moderate

9' AMRAP
5 power snatch @ 30/40kg
10 (5/5) diagonal KB swing
5 OHS
10 (5/5) KB HALO

Aerobic + anaerobic capacity
5:00 Echo bike @ easy
5:00 Row @ easy
–

4 Rounds, go every 2:00
0:15 Sprint Echo Bike
Jog/walk for recovery
–
5:00 Row @ easy
5:00 Echo bike @ easy
–
4 Rounds, go every 2:00
0:15 Sprint Row
Air bike for recovery
–
5:00 Air bike @ easy
5:00 Run @ easy

A: burpee squat jumps 8x3
B: Seated hamstring curls 3set
C: Seated leg press 3set
D: Bench Press 3x3
E: Lat pull downs 3set
F: Biceps curls 3set