3 kierrosta Karhukompleksia

7 x raaka rinnalleveto + etukyykky + vauhtipunnerrus + takakyykky + vauhtipunnerrus

Lähde kevyesti liikkeelle ja lisää maltillisesti painoa joka kierrokselle.

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

3 Rounds @ 2-3 RIR
8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

18 minute AMRAP:

200m sprint
9 x 235 lbs deadlift
6 burpee pullups

• 9 Min AMRAP of:
BB Power Snatch (50/35Kg) 1 rep
Toes to Bar 1 rep
BB Power Snatch 3 reps
Toes to Bar 3 reps
BB Power Snatch 5 reps
Toes to Bar 5 reps
Etc.

8 x 3-6 Bar MU unbroken, every 1:30

AM: 165 min
Warm up for 15 min

1.Gymnastics skill interval
EMOM16:
1) Bar muscle up - 6x2 + 2x3
2) Rope climb - 8x1

2.WL
A. Snatch
- Heavy single

B. Every 30 s. for 10 lifts:
- Snatch @ 85% of max
- 10x1x42.5 kg

3.Metcon
6 x 4 min on / 2 min off:
A) 5 Clean and jerks 60 kg + 50 Double unders > 45 kg
B) 12 Cal bike + 20 Toes to bar > 12 bar facing burpees

Reps A: 115 + 160 + 150 = 7 rounds + 5 CJ + 35 DU
Reps B: 52 + 54 + 54 = 6 rounds + 12 cal + 4 BFB
HR: 168/188

4.Strength
A. 5 sets (from Friday):
12 Incline DB Bench - 20 lbs
12 V-handle Lat pulldown - 35 kg

B. 3 sets:
12 barbell hip thrust w/pause at top - 55 kg
15 banded face pulls
20 leg raises

PM: 65 min
Aerobic work / easy bike for 65 min
22.15 km, avg. speed 19.6 km/h
HR: 118/137

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

Harjoitellaan thrusteria:

Kokeillaan thrusteria käsipainoilla, tangolla, kahvakuulilla?

Keskity hyvä kyykky, potku jaloilla

For time:
1,2 km hill trail run or 2000/1500 m row/ski

then
10 rounds:
6+6 single DB push press 17,5/12,5 kg
6 T2B
15 m DB goblet walking lunges (7,5 m + 7,5 m)

then
1,2 km hill trail run or 2000/1500 m row/ski