3 x 3 clean & jerk, go by the feeling

30-20-10 of:
Deadlift 185lbs
Bench press 95lbs
Ab rollout
Row (300m/200m/100m)

descending from 12 reps, working warm up (12-10-8-6)
perform 6 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

4-5 rounds for quality, rest as needed

1) Single Arm KB Press in the Bottom of the Squat, alternate arms 5+5

2) Wall Squat 5+5+5

3) Banded Lunges with a band, midsection work (45 degrees front, sideways, 45degrees back)

4) 10 Supine Passthrough

Ohje:

1) Kyykyn ala-asennossa tee vuorokäsin pystypunnerrus kahvakuulalla. Toinen kuula lepää sen aikaa räkkiasennossa. Käytä tarvittaessa painonnostokenkiä tai laita korotusta kantapäiden alle. Tuo kuula hallintaan pään yläpuolelle, kyynärpää lopuksi täysin ojentuneena.

2) Seinäkyykyt poikittain ja suoraan. Poikittain tehtäessä seinällä olevan jalan polvi pysyy koko ajan lukossa, ja ponnistava kantapää on maassa. Jos liike on helppo, ota siihen lopuksi kiertoliike mukaan.

3) Laita ohut kuminaha noin navan korkeudelle. Ota hieman vetoa kuminauhaan. Seiso kuminauha vieressä, kädet kiinni vartalossa. Ota etummaisella jalalla askel etuviistoon, siten että paikalleen jäävän jalan polvi on täysin suorana. Ojenna kädet vartalon eteen ja pidä jännitys 5-10sec, palauta kädet vartaloon ja palaa lähtöasentoon. Toista sama suoraan sivulle ja takaviistoon. Toista sama toiselle puolelle.

4) Päinmakuulla, läpivienti kepin tai kuminauhan avulla. Pidä kyynärpäät suorana ja kavenna otetta kun liike alkaa tuntumaan helpommalta. Voit käyttää kepissä painoa tehostaakseen liikettä.

E2'
25kg 3*10

Teams of 2, AMRAP 25:
9 Rope Climbs
40 Clean and Jerks
30 HSPU
40 Power Snatches
76 DU
40 Overhead Squats
1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

12 min EMOM

• Parillisella minuutilla 7 cal soutu
• Parittomalla minuutilla 1-3 köysikiipeilyä / 6 laskeutumista

3-5 rounds here

1. Hill Run (jog) x 20-30 seconds, walk down
2. Arm Circles x 20-30 sec
3. Arm Swings x 20-30 sec
4. Jumping Jacks x 20-30 sec
5. Scapular Jacks x 20-30sec
6. Skips x 10 each leg
7. 2 Shuffles + Turn x 5 each way
8. High Knees + Butt Kickers x 3 each per round x 10 cycles
9. Walking Knee to Chest x 10 each leg
10. Walking Quad Stretch x 10 each leg

In Partners
19 minute AMRAP
8 Synch Hanging Knee Raises
10 Synch Hand Release Push-ups
12 Synch American Kettlebell Swings 24/16 kg

American Kettlebell Swing:
Timing
The underlying fundamentals of the Russian and American swing are the same. The differences is where the movement ends up. One overhead, one at eye level. With the American swing, since we go overhead the kettlebell moves a greater distance… so on the way down that extra distance translates into more downward force. As the kettlebell descends from overhead focus on staying vertical until the kettlebell meets your eye line. Keep the shoulders packed, brace the core, and absorb the weight of the kb so as to not be jerked down.

With this partner workout, it’s all about teamwork and communication because you’re required to remain in synch for the length of the workout. It can help to count out loud, and be sure to orient yourself so you can see each other (when the movement makes this possible). On this one you’ll only be able to go as fast as the slower of the two, so 1) pick a partner close in ability and 2) make sure to communicate throughout. . If the class is big, and lots of people are counting, you’ll have to focus more! On hand release pushups, face each other, and take rest as needed. Don’t do these at rapid fire pace, think smooth and consistent on this whole thing. You don’t want one partner hitting failure on anything and slowing the team down unnecessarily. For KB swings, don’t rush, focus on smooth movement and breathing. This workout is categorizes as Vp(p), but will depend on team ability and fitness.

3 Kierrosta laatua vastaan:
20 Askelkyykky taakse vuorojaloin kahvakuulalla
16 Kahvakuula maastaveto
12 Cal pyörä tai soutu
8 Burpee boksin yli
90s Lepo