EMOM 10 (0:40 work / 0:20 rest)

1) 7.62m Handstand walks
2) Double-unders

3-4 Rounds @ 2 RIR

8-10/side Powell raises
8-12 DB Pull overs
8-10 Ts-Ys-Is

Warm-up

2:00 of each @ easy to moderate
1) Air/Echo bike
2) Row
3) SkiErg
+
0:20 Air/Echo @ easy
0:10 Air/Echo @ moderate
0:05 Air/Echo @ sprint

SET A | 3 rounds:
8-10 banded goblet squat
8-10 side plank leg lift / per side

SET B | 3 rounds:
6-8 deficit dl (3s down)
8-10 banded side crunch

EMOM12:
1) ski
2) DDB oh walking lunge
3) medball situp
4) box jump

25' AMRAP, YGIG

25 burpee
50 cal row
25 wall ball
50 KB swing @ 24/16kg
25 box jump
50 ttb

Skills

Metcon amrap 20min
8 Boxin yli burpee
10 WB
12/15 Cal
1min tauko

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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PAUSE BACK SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, bs-%, rest btw sets 2min

BACK SQUAT
5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

*takakyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

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SNATCH
1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk other side next sets
1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

Vaihtoehtona leuanveto

AF WEEK 51, Day 2

Finisher:
21-15-9

KB Biceps Curl
KB French Press

Target: pump those guns!

AMRAP 12

1 – 2 – 3 – 4 – 5 – etc.
Double-unders (10x reps*)
Squat cleans @ 83/61kg (185/135lbs)
Wall walks

• 10 – 20 – 30 – etc. reps on DUs

– Rest 8:00 –

AMRAP 8

12/8 (cal) SkiErg
8 Wall balls @ 14/9kg (30/20lbs), 10′ target
4 Bar muscle-ups

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practice consistency on the cleans under fatigue.

Do your best on the 2nd piece to keep the WBs and bMUs in unbroken sets. Control the pace with the SkiErg and transitions.

Strategy. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). Aim to keep the DUs unbroken. It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).

IF you can keep the WBs and bMUs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).

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

Debrief.
– How was your pacing through each AMRAP?
– At what round did part A start to get hard?
– How did your SkiErg pace progress as the AMRAP 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.
Double-unders → Speed rope skips
Squat clean → 83/61kg (185/135lbs) to 61/43kg (135/95lbs)
Wall walk → Increase reps only every other round → Wall walk ½ way
SkiErg → Other machine of choice for same calories
Wall ball → 9/6kg (20/14lbs) ball
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over