E90s x 12

3x3 hang snatch
3x2 hang snatch
6x1 hang snatch

Week 7
1. Bench Press - week 7
1x5 @85%

1x3 @90%

2x1 @95%

1. Front Rack Lunges
   4x8/8 @rpe 8,5

2. Accessory
   3 sets
   
A) 30” side plank hold + 10 side plank hip lift (L/R)
   B) 10/10x one-leg hip thrust (on bench)

A)
Back squat – back off week
In every 90” x 5 rounds
3x4 @60-65%
2x3@65-70%

B)
3 rounds
1st:
6-8 feet elevated ring row
5 feet elevated parallette (weighted) negative (min. 5”) push up
2nd:
8-10 supinated inverted row
8-10 deficit push up
3rd:
12-15 ring row
12-15 regular push up

C)
Triceps 21- 2 rounds
7 overhead extension
7 tate press
7 lying triceps extension
@same weight, no rest

3 kierrosta kaverin kanssa ”aikaa vastaan”
A ja B osiot vuorotellen

A.
30 wall ball
30 mave 2 raskaalla kuulalla
30 burpee kuulan yli
- 2 min huili
B.
50 am. heiluri
50 abmat istumaannousu
50 cal ergo
- 2 min huili

Toistot saa jakaa miten parhaaksi näkee

Ensin osio A, 2min huili. Sitten osio B ja huilin (2min) jälkeen taas A jne. Yht 3 kierrosta

Tc 40 min

snatch pull + power snatch + hang power snatch 5x1 @moderate

power snatch + snatch balance 8x1+2

A, 4 sets:
3 min ON / 1 min OFF
10 USA Swing
8 Goblet Squat
6 Up Down over KB

A, 4 sets:
3 min ON / 1 min OFF
10 Alt. Goblet Lunge
8 KB High Pull
6 KB Sit Up
@24/16

A)
4 sets;
6 x Strict Chin-Up / 2 negatives
12 x Zottman Curl
24 x Band Tate Pull
Rest 2:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

B)
EMOM x 12:00
Min 1: 3-5 wall walks
Min 2: 10 Toes to Bar
Min 3: 50 Double Unders/ 75 single under
- Goal: Scale for a minimum of 20s rest each round.
- Rx+: 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

Partner workout (YG,IG)

00:00-12:00
For time:
10 Rope Climbs
40 Strict Handstand Push-ups / BOX HSPU / Pike push up
60/40 Bike Calories

While P1 is working , P2 must hold a sandbag in bearhug position. Rx@45/30kg

12:00-24:00
3 rounds for time of:
Partner Run, 400 m
15 Synchronized Thrusters, 43/30 kg

24:00-32:00 (YG,IG)
AMRAP 8 mins
45/30 Row Calories
30 Overhead Squats, 60/43 kg or Front squat

3x2 Back Squat at 80%
2x2 85%
1x2 90%

Kyykky 1x80%

Tempo-kyykky 3x6x40% (3/1/3)

Pystysoutu käsipainoilla 4x15

Etuheilautus 3x30