For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Bench Press

A) Build Up To Days Heavy 5RM

B) 3x3 @80-85% From 5RM

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 45s Ski
2: 1 Set of rMU
3: 8+8 Heavy DB Push Press @25-27.5kg
4: 18 T2B

Strength

A) 3x Superset:

• 10/10 One Arm DB Bench Press (alternating arms)
• 10 Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 Ring Row Face Pull
• 10-15 Deficit Push Up (3s jarruttava alas)
• 10-15 DB Skull Crusher

*rest as needed

2Rounds @ 2 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises
* Use an EZ curl bar if available

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the single load used for all three unbroken sets.

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

RestDay!

KIERTOHARJOITUS

4 Kierrosta, 1:00 min töitä / :30s lepoa
1) Pyörä
2) 4-6 Pallon nostoa hartialle + maksimitoistot boxille askellusta
3) Piinapenkki
4) Hiihto
5) 8-12 Pystypunnerrusta käsipainoilla istuma-asennosta + maksimipito pään päällä
6) Roikunta leuanvetotangossa

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HUOMIOITA
Harjoituksessa kehitetään kestovoimaa ja kehonhallintaa. Hyvin onnistuneessa harjoituksessa saat tehtyä pallon nostelut ja pystypunnerrukset räväkästi läpi, jotta ehdit tekemään vielä hyvän sarjan seuraavaa liikettä. Staattisissa pidoissa pyri variaatioon, jolla saisit mahdollisimman suuren ajan työajasta tehtyä töitä. Ergoissa hyvä vauhti olisi sellainen joka hengästyttää sopivasti ja tekee pienen “esiväsytyksen” ennen seuraavia liikkeitä.

Full rest today to be ready for the 5km run tomorrow.

30 min quality

GHDSU 10
Crossovers 20
Pistol squat alt 8
Rest 1 min

Into 10 min easy pace rowing.

MODERATE WEEK 2/10

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Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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SNATCH SHOULDER PRESS + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
*both: aseta jalkaterät valmiiksi vastaanotto leveyteen : no feet/ninja
*pressing: tanko harteilla, aktivoi yläselkä niin, että tunnet käsivarsilla/selässä kuorman. Jätä tanko hartia korkeuteen ja paina itseäsi kuormaa vasten valakyykkyyn suorille käsille. Rauhallinen vauhti jotta tunnet kuorman paineen koko matkan ajan. Kuormaa ei työnnetä ensin ilmaan harteilta vaan pidät kuormaa paikallaan. Tanko jää samaan korkeuteen ja tulee valakyykyn syvimmässä vaiheessa hiukan alaspäin - riippuen valakyykyn syvyydestä.
*heaving: sama idea kuin edellisessä, paitsi dipillä annat vauhdin ja painat itsesi kuorman alle. Yritä pitää sama tuntemus kuin edellisessä - kuorman paineen tunne ei häviä missään vaiheessa.
2× 2+2@barbell, 3× 2+2@mod weight, rest 2min

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DEFICIT PAUSE SNATCH LIFT OFF + DEFICIT PAUSE SNATCH PULL
*use straps
*place the red rubber mat under the legs
*lift off: pause 1-3 seconds: 2cm on the floor + at the knee
*pull: pause 1-3 seconds: 2cm off the floor + at the knee + mid-thigh
2× 2+2@barbell, 3× 2+2@45-50% sn dl-%, rest 2min

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MUSCLE SNATCH + OHS + ninja SNATCH from POWER POSITION
*ninja=no feet - aseta jalkaterät valmiiksi vastaanotto leveyteen
2×2× 2+2+2@barbell, rest 2min

SNATCH + SNATCH from KNEE + SNATCH from MID-THIGH
2× 1+1+1@barbell, 3× 1+1+1@60-65% sn-%, rest 2min

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PAUSE BACK SQUAT + BACK SQUAT + SINGLE LEG RDL
*squat: hold in the bottom 2-3s
*rdl: barbell snatch grip
3× 2 + 3 + 8 reps/leg@70-75% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

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PAUSE QUARTER BACK SQUAT JUMP
*pause for 2-3sec
3×3@20% bs-%, rest 2min

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video: Deficit Snatch Pull - videolla näytetään korokkeelta normaali tempausveto : me tehdään harjoite paussi variaatiolla.

video: Snatch Lift Off - videolla näytetään normaali tempausveto polvelle : me tehdään harjoite paussi variaatiolla.

video: Pause Snatch Pull / Snatch Segment Pull
Set the snatch starting position and brace the trunk tightly. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible. Stop and hold in the first pause position for 1-3 seconds, ensuring proper position and whole foot balance. Move to the next pause position and repeat. After the final pause, complete the snatch pull, then return the bar to the floor.

video: Pause Back Squat

After a minimum of 2-3 seconds to eliminate any stretch reflex, drive aggressively up directly from the pause position—that is, don’t sneak in a small bounce or rocking motion for assistance. Accelerate maximally all the way back up to standing. You can release a small amount of air during the pause if needed, and again as you recover, but maintain forceful bracing of the trunk.

video: Single Leg RDL

video: Pause Quarter Back Squat Jump
Position as you would for a back squat and brace the trunk forcefully. Squat to quarter depth or approximately the depth of a countermovement you’d use for a vertical jump and pause for 2-3 seconds. After the pause, drive directly up with maximal effort to jump as high as possible. Absorb the weight as you land by bending the legs and hips smoothly.

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

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video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout