On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”

"Angie":
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Score: Total "Angie" Reps 

Hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

Painonnoston tekniikkatunti Konalassa

Strict Chest To Bar
5 x 4

Basics - headstand practise for 10 minutes using an abmat. Ensure you are making a tripod shape in the bottom position. Start learning how to balance on hands and head. If not comfortable with this then start on a box and introducing holding body weight with pike hold practising for 10 minutes.

5 sets of 3 negative pull ups
Start with the chin over the bar then lower yourself down as slow and controlled as possible
Rest at least 90 seconds between sets

Building strength in key positions for gymnastics
EMOM/6
1. Seated double DB press - 10 reps @ 9RPE
2. DB bent over row - 8 reps each side @ 9RPE

Core finisher
3 rounds
30 flutter kicks
20 v-sit ups
10 Russian twists with a med ball

Alternate A1 / A2

A1. Strict press

H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

Rest 1:00 before A2

A2. Pendlay row – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

A: Squat snatch on Same weight 1-2-3-4-5…
B: Split jerk practice behind the neck+ front up to heavy
C: Emom 6’: 4 squat clean @80% + 3 lat. Burpee

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minute Jog

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
1×2× 1+3+2@barbell, 3× 1+3+2@60-65%, sn-%, rest btw sets 2min

SNATCH
2×2@70%, sn-%, rest btw sets 2min

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POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
1×2× 1+[2+2]@barbell, 3× 1+[2+2]@55-65%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side 1+1
2× 2+2@70%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
3 +[5+5]@63%, 3 +[5+5]@72%, 3+ +[5+5]@81% 1-2 reps left for final set, fs-%, rest btw sets 2-3min

*tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

5+5@dumbbell, heavy weight *RPE8-9, 1-2 reps left

*HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

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video: SNATCH PUSH PRESS

video: SNATCH BALANCE

video: PUSH JERK in SPLIT

video: SINGLE LEG RDL with ROTATION

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
PLATE HALO CHOP

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video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

Power clean and jerk

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

– Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1) or 75% (B2) power clean and jerk, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.