EMOM 16
Min 1: 15 row cal
Min 2: 20 wall balls 9/6kg
Min 3: 25 sumo dl high pulls 35/25kg
Min 4: 30 push press 35/25kg

AMRAP 12
30 Double-unders (each round)
1-2-3-4…
Squat snatches @ 61/43 kg
Bar muscle-ups

Overview. This workout will be limited by the grip and shoulders, all the movements will work the grip AND shoulders to some extent. Managing this fatigue will be critical to getting a good score in the workout. The first rounds of the workout will be quite fast, but when the reps increase, you will need to slow down a bit and settle into your pace. Pay attention to the grip/shoulders and decide if you can hold this pace or if you need to slow down.
Pacing. You should always aim to do the double-unders unbroken. Your only breaks should be when/if you fail. You will probably benefit from fast singles in the snatch, as doing them unbroken will probably fatigue your grip/shoulders too much. If you are confident coming into this workout, you might try going fast and unbroken in the first 3 rounds and then settle into your pace. Settling into your pace from the first round isn’t a bad idea either. Your grip will decide how long you can/should go unbroken on the bar muscle-ups. Do not go close to failure on the bar muscle-ups until you are in the last or second to last round.
Tips.
– Stay nice and relaxed in the double-unders, try to relax your shoulders and grip. Find a good breathing rhythm.
– Small sets with short breaks will keep the fatigue at bay better than big sets with big breaks.
– Practice being quick in the snatch set-up. You won’t need to get the perfect grip on the bar every time.

Barbell → 52.5/35 kg
BMU -> Banded BMU

Tällä viikolla kevennellään kuormissa, ladataan akkuja muttei löysätä ihan liikaa. eli pidä tekeminen sellaisena mukavana ja viimeistä vaihdetta ei oteta missään vaiheessa käyttöön. Yrität latautua mahdollisimman hyvin ensi viikkoon!

a ) Main strength /push-pull/
Week2

5 supersets
6-8 Barbell strict press@mod.
6-8 (feet elevated) Ring row

— try to increase loads slightly from previous week

b ) Accessory strength /back-arms/

3 sets
8-10 DB pull over on bench@mod-heavy
10-12 Banded lat pull down

3 sets
8-10 Back supported DB biceps curl@light-mod.
10-12 DB bent over triceps extension
@light

c ) ‘Pump sesh’

For time
In Teams of 2 (You go I go style)
80 Partner anchored Sit up
40 Crush grip floor press@mod-heavy
20 (Partner assisted) Chin up

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

Warm-up
4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
+
Bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar
3 Jumping bar muscle-ups with hip snaps
+
Build up to workout weight on the squat snatches
+
(optional) Run through
10-20-30 Double-unders
1-2-3 Squat snatches @ workout weight
1-2-3 Bar muscle-ups

RestDay!

Same weight or build up

For time:
1,2 km hill trail run or 3000/2500 m bike
100 KB swings 24/16 kg
1,2 km hill trail run or 1500/1200 m ski
100 wall balls 9/6 kg
1,2 km hill trail run or 1500/1200 m row
40 min timecap.

Tupla amrapit

8min amrap
60 single under
12 Kb swing

6min Rest

8min amrap
7 Sumodeadlift
12 cal Row