Romanian Deadlift 3x6 @ 80kg

Deadlift

3 x 4 @ 82-86%, Rest 3:00 between sets

WU

X-rounds
Juoksua
Burpeita
Erilaisia kyykkyjä, kantoja ja muita hauskoja juttuja

Amrap8:
10 cal row
10 air squat
5 inchworm*

-rest 2min-

Amrap8:
10 cal bike erg
10 ring row**
5 push up

-rest 2min-

Amrap8:
10 x shuttle run (1 väli on 1 toisto)
10 knee raise with plate at overhead***
5 burpee or down up to plate****

*amrap= as many reps as possible
= eli teet niin monta kierrosta kuin kerkiät kyseisiä liikkeitä annetussa (8min) ajassa, ja sen jälkeen lepäät 2min, ja teet taas seuraavaa amrappia 8minuuttia niin monta kierrosta kun vain kerkiät, ja taas lepäät 2min ennen viimeistä settiä :)

mittarimato
**rengassoutu
*polvennostoja paikallaan kiekko suorilla käsillä
***joko burpee tai kevennetty liike ja ylhäällä pieni hyppy kiekon päälle ja seuraavaan toistoon

For time

• 10 deadlifts
• 10 hang squat cleans
• 20 strict ring dips
• 8 deadlifts
• 8 hang squat cleans
• 16 strict ring dips
• 6 deadlifts
• 6 hang squat cleans
• 12 strict ring dips
• 4 deadlifts
• 4 hang squat cleans
• 8 strict ring dips
• 2 deadlifts
• 2 hang squat cleans
• 4 strict ring dips

[ Enhanced Coaching Cues Focus on quick elbows and full hip extension during hang squat cleans. ]

Female 145-lb barbell

Male 205-lb barbell

Tulokset
Clean
60;80;90;95;95;100 fail

FS
80;90;110;120;130;130

Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 3 Wall Walk + 10 T2B + 1 Legless Rope Climb

On min 20, 24, 28 and 32 complete:

- 10 Pull Up + 15 V-ups + 2 Rope Climb

For time:

Partition as you like:
100 wall balls 9/6 kg
200 KB swings 24/16 kg
3,6 km hill trail run or 300/240 cal row

Deadlift 6 RM

10 Rounds, E1:00-1:30

5 Hang squat snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.
Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.