** EMOM 8**

30 Double-unders AFAP (As Fast As Possible)

– Rest as needed between EMOMs –

DELOAD WEEK

Warm up

A) Easy erg 4-6min

B) Deadlift warm-up:
3 rounds with barbell: 5 good morning + 5 back squat + 5 deadlift
→ Then warm up sets with increasing weights

C) Pull-up warm-up:
3 rounds: 8-10 scapular pull-up + 8-10 ring row

Workout

A) Every 1,5min x6:
2 deadlift @70-75% 1RM

B) EMOM6:
2 explosive pull-up / strict chest to bar

C) Accessory
3 rounds:
8-10/side one legged box step-up
12-15 lateral raises
Rest 2min

BikeErg

5:00 @ easy, build up to RPE 5/10 effort
3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
+
2x
0:10 @ 110+ rpm
0:50 @ easy spin
+
3:00 @ 85-88%FTP
2:00 @ easy spin

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
3 x 3 (90%)
1 x 3 (95%)

Percentage from 1RM

3 rounds
30 devils press / 2x db
30 burpee
30 burpee box jump over
30 wallball
30 pull up
30 du/60 su

Syklin toinen viikko, voima proggiksessa mennään hatch ohjemoinnista vk 3 treeni ykkösen toistoja!

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

A: Triple tall snatch (1 power+ 2 squat) 3x3
B: Doubles power snatch @80% of power snatch 4x2
C: Power clean+ squat clean+ front squat+ split jerk 3x 1-1-1-1

EMOM 15
1. 8-12 pull up/ ring row
2. 8-12 push up
3. 8-12 goblet squat

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)