Metcon day + optional skill work
Optional accessory:
Handstand practice for 10-20min
- alkuverryttelyssä kaikki keksimäsi eläinliikkeet etu-ja takaperin, lisäksi hyvät liikkuvuudet olkapäälle
- päälläseisonta, päälläseisonnassa taitto lantiosta eteen ja taas lantion ojennus
- wall climb-asennossa hyvän keskiasennon haku
- nousut käsilläseisontaan seinää vasten (selkä seinää kohti)
- käsilläseisonnassa shoulder taps
- nousut käsilläseisontaan vähän etäämmältä seinästä niin, että otat pari käsilläkävelyaskelta päästäksesi seinälle
- käsilläkävely ilman seinää

E2MOMx7
1-3 rope climb
rest time easy row/bike

for time:
Twisted Diane:
21-15-9
Deadlift 84/58kg
Huspu
Assaultbike calories

Rest day, total workouts of the week 10 hours, x 6

Strength & conditioning
Metcon x 2
Aer x 2 - 90 min
BB -
Squat 1655 kg

Gymnastics
MU - 20
BMU - 20
BFLY - 145
BCTB - 25
HSW - 55 m

Recovery
Sleep 6/7
Avg. 22:30
Avg. 8 h 15 min
EA 39 kcal/FFM

135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions
MU x 5 reps

1.Weightlifting
A. Suggested clean and jerk W/U
Main set
A. Hang power clean (above knee) – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x45 3x50 3x52.5 6x55

B. Snatch – build to a heavy triple (3) for the day
25 30 35 40 42.5 2. x

2.Strength
A. Alternate A1 and A2
A1. Back squat – 3 x 3 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 6 @ 85-90% of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 25
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

A: 10min emom: Plyo push ups x3
B1: 3x Behind the neck push press + 1 ohs x3
B2: Strict chin ups 3set
C: Standing SL hamstring curls 3set
D: DB Shoulder flys 3set

Snatch + low hang snatch

6 x every 90s

45 min
WU for 10 min

1.Weightlifting
Suggested snatch W/U
Main set
A. Hang power snatch (above knee) + snatch – 15 x 1+1 @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x30 3x32.5 3x35 3x37.5 3x40

120 min
WU for 10 min
Skill: BMU practice for 25 min
BMU x 5 reps :)
B. Clean and jerk – build to a heavy triple (3 x 1+1) for the day
Note. Performed as 3 x 1 clean + 1 jerk
25 35 45 55

2.Strength
Perform A, B and C together, rotating through for 2 waves (A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3). All movements as heavy as form allows (AHAFA), tempo free.
A. Back squat
A1. 2 x 12, rest 1 minute before B1
A2. 2 x 10, rest 1 minute before B2
A3. 2 x 8, rest 1 minute before B3
Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 14, 12, 10 reps).

B. Strict (weighted) chest to bar pull up
B1. 2 x 6, rest 1 minute before C1 2x6
B2. 2 x 5, rest 1 minute before C2 2x5x5kg
B3. 2 x 4, rest 1 minute before C3 2x4x5kg

C. Strict (weighted) dip
C1. 2 x 6, rest 2 minutes before A2 2x6
C2. 2 x 5, rest 2 minutes before A3 2x5
C3. 2 x 4, rest 2 minutes before A1 4x5kg 4

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

30 - 20 - 10

Back squat @body weight
Bench press @body weight
Strict pull-ups

200 DU
100 cal row
200 DU

10-20-30-40-30-20-10 cal
- Bike-erg
- SkiErg
- Assault bike
- Row

EMOMx6 alternating between:
1: max rep Barbell Good Mornings, 45/35
2: max rep Barbell Bench Press from floor, 45/35
3: max rep Cossack Squats

WOD:
EMOM 15, alternating between:

1: 8 Deadlifts, 80% 1RM
2: 20 Box Jump Overs, 24/20 in
3: 20 Wall Balls, 20/14 lbs
4: 8 Bench Press, 80% 1RM
5: Rest 1 min

The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

*Score is combined weight of deadlifts and bench presses.