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Muutamia hyviä liikkuvuusliikkeitä:

4x
2 Pause clean Pull + 1 Clean pull

4x
1 Jerk drive + 1 Pause Split jerk + 1 Split jerk

4x
1 Power clean + 1 Low hang squat clean

Karjalan Kimppa
Sali kiinni

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 22:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
PC+J→ 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

2-3 min light cardio
1 min russian baby strech
10+10 shoulder rolls forward/backwards
10+10 arm swings forward/backwards

Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. käyntiasennosta pidempi askel
A2. päkiöiltä, tanko otsan korkeudella

Liikkeet
B1. Ylöstyöntö niskan takaa x 3 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 2)
C. Takakyykky, isometrinen (20(10)10) x 2 x 3 - 4 sarjaa

3 Intervals

A1. 15-minute AMRAP
500m SkiErg
10 DB box step overs, 24/20″ @ 2 x 22.5/15kg
5 Wall walks
15 Toes-to-rings

A2. 15-minute EMOM (0:45 work / 0:15 rest)
1) BikeErg for calories
2) Row for calories
3) SkiErg for calories
* Set yourself target calories on the 1st round, then stay consistent

A3. 15-minute AMRAP
1000m BikeErg
5 DB Devils presses @ 2 x 22.5/15kg
10 Burpee box jump overs, 30/24″
5-minute BikeErg @ steady pace (5/10 effort) after each interval

Our aim in today’s intervals is consistency over each 15-minute piece.
Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

12-9-6 reps for time of

• Single-arm overhead squats, left arm
• Single-arm overhead squats, right arm
• Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell

GIORNO 1

Warm up
5’ bike
Then
Squat flow
Then 3 round
10 broad jump
8 thruster light
6 burpees

PARTE B
3x8 back squat 50% 2’

4 round di : 5 strict pull ups + 5 ring dips + 5 push ups + 20 sit ups 60’’

PARTE C

10 Power Snatch

Rest 10 Cal Bike

10 Power Clean

Rest 10 Cal Bike

10 Squat Snatch

Rest 10 Cal Bike

10 Squat Clean

Rest 10 Cal Bike

X 4

Rest 2’

WOD1

5 RND
ROW 500m/RUN 400MT
25MT SLED PUSH (CARICO MEDIO)
50 DU
2 ROPE CLIMB

WOD 2

FT 6,12,18,24
STRICT RNG DIP
Deadlift (100-70kg)
POI
30MT Double Overhead Kettlebell Lunge 24-16/12-8KG

4x8 Bench press

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