2 – 3 Rounds

10 Plate squats*
5 Rope climb pull-ups
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
Build to working weight for front squat*
* Between sets, practice rope climbs
+
2 Rounds
10/7 (cal) Air bike
3 Front squats @ workout weight
1 Rope climb
– Rest 0:30 between rounds –

Yoke carry

5 to 6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Seuraava kolmen viikon kierto päälle. Oli niin ihana progressio tuo tankoralli maanantaina että nykäsemme sen uusiksi läpi. Lisäksi volyymia hiukan pudotetaan tulevalla kierrolla, koska kuormat kovempia. Tiistai pidempi emom metcon saa myös erityyppisen volyymitreenin vaihtelevasti mukaansa. Luvassa enemmän tyyliin 3-4 x 3-5 min on / rest 1:1 periaattella. Tällä saadaan erityylistä kestävyyttä/kapasiteettia kehittyä jumppa puolelle.

Complete for time -YGIG

500m run together
1000m ski
100 x burpee to plate hops
100 cal echobike
100 x DB snatches
500m run together
1000m row
100 x wallballs
100 x KB swings
100 x v-ups

Jerk

A) E90SEC (as warmup) (build up to starting weight for part B)

• 1 Push Press + 1 Push Jerk + 1 Split Jerk

B) E90SEC X5 (not super heavy, focus on catch position)

• 2 Split Jerk (2s pause in catch)

C) E2MOM Till days heavy

• 1 Split Jerk

Push & Pull

EMOM 16:

1-2: 10/8/6/4 Bench Press (increase weight each round)
3: 2-3 Rope Climb
4: 45s Row (PK+)

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry

Squat Clean

Build Heavy Double in Squat Clean in 12 minutes

hip & spine mobility

superset, 4x
10/10 steps banded X walk
bilateral dead bug w. wall ball between knees

laterally banded hip airplanes (band on knees to activate gluteus medius) 4x8/8

KB figure 8s 3x5/5

42 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
3min hiihto
3min pyörä
3min soutu

Nosta vauhtia joka minuutti.

Sitten:
5+5 kyykyssä käden kierrot kohti kattoa
10 takareisipumppaus; kämmenet maassa tai nilkoissa

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x6min ergo, 1 min lepo kierrosten välissä

3min kevyt
1min keskiraskas-raskas
2min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus. Sykkeen tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana, mutta laskea taas vikan kahden minuutin aikana. Vaihda ergometria lepoajalla.

For reps

• 3 minutes of freestanding shoulder taps in a handstand
• 3 minutes of legless rope climbs (15 feet)
• 2 minutes of freestanding shoulder taps in a handstand
• 2 minutes of legless rope climbs
• 1 minute of freestanding shoulder taps in a handstand
• 1 minute of legless rope climbs