8x4min AMRAP YGIG
2 Rounds Of: A,B,C,D

A) YGIG FULL ROUND:
- 10m Farmers Carry
- 10m Walking Lunges

B) YGIG MOVEMENT:
- 8/6 Cal Echo/Row/Ski
- 10 Situps

C) YGIG FULL ROUND:
- 8 DB C&J
- 8 Push Up

D) YGIG MOVEMENT:
- 10 DB Snatch
- 5 Burpees

*1min rest between amraps

Pullups
8-7-6-5-5
starting to get hard during 7 and 6. I think I was just tired, though

Bench
5-3-1+
37.5x5
42.5x3
45x11!!! (99lbs)
then tested for new maxes
did 55kg = 121.2lb
then 60kg = 132.3lb
Old max was 120

A)
In every 4’ x 5 rounds
with double KB
-3 clean
3 front squat
3/3 reverse lunge
3/3 curtsy lunge
3/3 cossack squat
3 deadlift

• 8 paused push up on KBs

B)
AMRAP 8’
12 double Kb clean and jerk
12 toes to bar

WARM UP 10min

5+5× HIP AIRPLANE

10m+10m 1-ARM OH WALKING LUNGE *plate

20× BAND PULL APARTS

5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkaterän nostot 10×

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video: HIP AIRPLANE 8:31

video: 1-LEG RDL with PELVIC ROTATION

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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MUSCLE SNATCH + OHS + DROP SNATCH
2×2x 1+1+1@barbell, rest btw sets 1min

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SNATCH + SNATCH from ABOVE KNEE
2× 1+2@barbell, 2× 1+2@50%, 2× 1+2@60%, 2-3× 1+2@65%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK
*tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

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CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK
*2 split jerk, split both side 1+1
2× 1+1+1@barbell, 1+1+2@50%, 1+1+1@60%, 1+1+2@65%, 1+1+1@74%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+3@up to 70%, fs-%, rest btw sets 2-3min

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CLEAN PULL + CLEAN PULL from ABOVE KNEE
2× 1+5@65-70%, 2× 1+5@70-75%, jerk-%, rest btw sets 2min

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video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

Snatch

A) E3MOM x 5-6

• 1 Hang Snatch + 2 OHS

B) Snatch Pull

• 4x2 @110 % (1s pause above knee)

B) 1:30 on/1:30 Off X4

Buy In: 12 Cal Echo
+ AMRAP: Snatch @70% of 1RM

Back Squat

4 Sets Of:

• 5 Reps Performed as (3 reps of 1 & a quarter BS + 2 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 20m Backwards Sled Drag *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 60s Chinese Plank
• 10-15/leg Banded Hip Abduction

For time

• 20 pull-ups
• 30 push-ups
• 40 sit-ups

• 50 squats

• Rest precisely 3 minutes between rounds.

Active Recovery

10-9-8-7-6-5-4-3-2-1 reps of
burpee
dbl DB thruster @ 2x20/12.5 kg

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max

6x5min ergo, 1min lepo kierrosten välissä

• vaihtuva ergo

Voima
3 kierrosta
6 Takakyykky v3
6 Rengassoutu

2x4mim ON 2min OFF
A) 10 cal 10 Mavea 6 Punnerrusta
B) 6+6 Kp-tempaus 12 Istumaannousua