5 x 12

Go every 3:00

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

Weighted reverse plank on bench

3min total time

*you can split the time

Metcon 1
For time with partner
1 min 15sec of double unders (together)
90 dumbbell bench press (split)
1 min 15sec of double unders (together)
60 weighted step overs (split)
1 min 15sec of double unders (together)
30 devils press (split)
use rx dumbbells, time cap 15 minutes.

Metcon 2
15 min amrap
80-120 toes to bars
15 rope climbs/30 sandbag cleans
max calories ski erg
other partner must hold front rack with double kb's 2x16/24kg's or sb bear hug hold when ttb/ski happening

Metcon 3
3 RFT with partner
15/12 cal rowing
10 front squats@60/42.5 or 52.5/35kg
other partner starts rower and other squats.
target under 6 minutes.

Metcon 4
10 min amrap with partner (you go, i go)
20 pc&pj@50%
16 pc&pj@60%
12 pc&pj@70%
max reps of pc&pj@80%
target 10+ reps on last weight.

rest time 5-10 minutes bwn Metcons.

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

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SNATCH
2×3@barbell, 3@60%, 2@70%, 1@80%, 2@70%, 1@80%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@60%, 1×2× 1+1@70%, 1+1@80%, 1×2× 1+1@70%, 1+1@80%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@75-80%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE9-10, 0-1 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

partner WOD
In 10 min:
collect 100 box jump together
5 syncro thruster at the beggining of every 2min @30/40kg
2' rest
8'AMRAP (YGIG)

15 cal row
12 pull up/ ring row
9 syncro front squat
3' rest
7' AMRAP (YGIG)
20 ttb/ leg raises/ knee raises
15 pike push up from box
10/10m burpee broad jump (no syncro)

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

Juhannusspeciaali.
Löytyy salin taululta kello 18.00 alkaen

Every 2min x 8

A) 6-6-6-6 bench press
B) 3-5 strict pull ups