Bar Muscle-up complex
5 rnds
5 bar muscle-ups:https://vimeo.com/216413837
10 Hollow rocks https://vimeo.com/175042312
10 arch rocks: https://vimeo.com/175175757
Rest 1:30 Between rounds

YGIG
60m Bicep hold plate carry 25/20 kg
Side Plank (L) / (R)

A) 10-20 Parallette Push-Up
B) 3-10 Pull-up
C) 10-20 Pistol Squat
D) 20 Russian Twist

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

AMRAP 5:00
Buy in 50 wallballs 20/14
12 power snatches 65/45
12 lateral barbell burpees

Rest 5:00

AMRAP 5:00
Buy in 35 wallballs
9 power snatches 75/55
9 lateral bar burpees

Rest 5:00

AMRAP 5:00
Buy in 20 wallballs
6 power snatches 95/65
6 lateral bar burpees

*score is total rounds + reps

A.
5min easy Run

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press

2 rds:
3 High hang power clean
3 Hang power clean
3 Power clean

1 rnd:
Run hard 200m
5-7 Power clean (60/42.5)

B.
3 rds for time:
800m Run
21 Power clean (60/42.5)

Time cap: 16min

C.
Cool down
5 min easy run
Romwod / foam rolling

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

30s liike 30s lepo 3kierrosta
Viivajuoksu
Lankku
Burpee
Kaaripito

Loppuvenyttelyt

Monday

20min to find 1RM of the day in Squat Snatch. Time starts when you load the bar.

Then 6-9 reps every 60-90sec with 80-85%

RPE 5

Lepoja