EMOM’16
1. 8-12 strict pull ups
2. 5-8 strict hspu
3. 5 paused bench press
4. Rest

3 rounds:
1,2 km hill trail run
9 wall walks
90 double unders

40 min timecap.

1. Build up for a heavyish single
2. Drop down to 90% and do 5 x 2
3. Strict press 5 x 2

3:00 easy bike, row or run
10 walking lunges
20 passthroughs
10 walking lunges

WOD
50-40-30-20-10
Calorie bike or row
Sit ups
Front rack lunges 75/55

Weightlifting
Power Snatches 3x5 reps @60,65,70%

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

1-2 rounds:

8min ON /2min Off
1) bike
2) row
3) echo
4) ski

Target HR zone - PK 1-2

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.

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min