7 Bar Muscle-Ups
50 Wallballs (20/15lbs)
30/24 cal Bike / Row

Toes to bar technique

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4 rounds x Every 5:00
14-16 burbee box jumps overs
6 power clean
6 front squat
8 Toes To Bar / kipping leg raise

A,
Block Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 2

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
Run, 1 mi
Dumbbell Bear Crawl, 22,5/15kg, 30m
Run, 800 m
35 Ring Push-ups
Run, 400 m
20 Strict Pull-ups

Goal
Sub 25 mins

C,
3 rounds for quality of:
Mixed Grip Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
Mixed Grip Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Athlete Instructions
Athlete Instructions
Mixed Grip Carry- front rack + overhead carry
Reverse Hypers- recovery weight

Barbell high pull 4x8 reps

• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Snatch
5 sets of 2 @ 80-85% of 1RM snatch. Pause for 1 sec in the catch position

Snatch pulls to target
5 sets of 2 at 100% of 1RM snatch

Tempo front squats
4 sets of 2 - 1 less rep than last week so let’s increase 2.5-5kg from last week’s weight

Tall jerk

4 sets of 2 - moderate load to work on catch in spilt no more than 80-85% of 1RM Clean & jerk

Accessories
3 sets of 1 min max banded pull ups - use a band that means you can do the first 10 reps unbroken
Seated cable row 3 x 10 8RPE
Lateral raises 3 x 10 9RPE
Accumulate 3 mins in a plank hold

A,
Clean & Jerk 1x3

Use the heaviest weight you can for the set.
Find a heavy set of 3 for the day within 20 min.

B,
Tall Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Teams of 2 - for time:
100 Box Jumps, 60/50cm
100 Kettlebell USA Swings, 32/24kg
100 Goblet Alternating Reverse Lunges, 32/24kg
100 Single Arm Kettlebell Push Press, 32/24kg

Accumulate the following in any order.

Complete in teams of 2.

Goal: Sub 20 mins

D,
4 rounds for quality of:
Front Foot Elevated Split Squat, L 15 secs/R 15 secs
Front Raise Hold, pick load, 15 secs
Rest 1:30

Front Raise Hold- plate

Emom 5’
6-6 x Snatch
Emom 5’
5-5 x Clean & FRSQ
Emom 5’
15 x Swing
Emom 5’
15 x Push-Up
Emom 5’
16 x Alt Swing
Emom 5’
12 x Alt Dead Clean

Afterparty
2 x 1 min bar hang
Rest: 1 min

5RFT

500/450m Row
15 Snatch 35/25kg
15-12-9-6-3 C2B

Viikko 4
Tältä viikolta volyymia pikkusen alempana, ja voit keventää jättämällä esim accessoryn pois tai ekstroja / jonku treenin tarvittaessa. Jos tuntuu hyvältä niin anna mennä vaan normaalisti.