In every 4min x 6 sets
40 DU
20 wall ball
10 KB swing @24/16kg

score is the best time

half kneeling pallof press w. rotation 3x8/8

frontsquat 3x5 @rpe 8 T:41X0

Takakyykky
3x5 120kg 3x4 122,5kg 3x1 140kg-137,5kg-137,5kgX 3x3 125kg
3x5 110kg

1 jalan sjmv
3x6 45kg 3x5 50kg 3x4 55kg 3x3 60kg
3x6 40kg

Penkki
3x5 55kg 3x4 60kg 3x3 2x65kg 1x62,5kg 3x1 67,5-70X-67,5kg
3x5 2x57,5 1x60kg

Ylätalja
3x6 69kg 3x6 65kg 3x5 70kg3x5 70kg
3x6 huuma 57+2,5kg

Pystäri
3x5 40kg 3x5 42,5kg 3x4 47kg 3x3 48kg
3x5

10km Z2 Run

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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× KB/DB SINGLE LEG ABDUCTED RDL

10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

10× HANGING LEG / KNEE RAISES

30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

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video: KB/DB SINGLE LEG ABDUCTED RDL

video: SUPINATED BENT OVER ROW 0:54

video: BAND PULL APART

video: BAND FACE PULL

video: SEATED W-WALL SLIDE

video: ARNOLD PRESS 1:58

video: UPRIGHT ROW - videolla tanko versio

video: RUSSIAN TWIST with PRESS

video: DIPS *tricpes

video: BENCH DIPS

video: HANGING LEG RAISES

video: HANGING KNEE RAISES

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KEHONHUOLTOA!

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

Tempo te+ te
6sarjaa
-2+1

Haetaan maksimia viidellä toistolla.
Keskitytään siihen, että pakka pysyy kasassa.

4 Rounds for time

400m Run
8 Thrusters @ 70/47.5kg
16 Chest-to-bar pull-ups

Time cap. 20:00

SESSION NOTES

Overview. This triplet tests your ability to hold your pace while managing rising heart rate and fatigue. This movement combo will get you breathing hard from the 1st round. The challenge is executing smooth and repeatable rounds, not red-lining early.
Strategy. Start the first run at a pace you can hold onto on later rounds. Aim for thrusters to be unbroken or no more than 2 sets. Don’t rush them, find a good rhythm and breathe through the set. On chest-to-bars, go for 1-3, consistent, sets (rather break early than get stuck later). Use the transitions to recover: walk the last meters of the run before thrusters, take a breath before chest-to-bars but get straight back into the run after.
Instructions. Set up equipment 2-3m apart to allow for smooth transitions (this is your built-in rest).
Debrief.
– Did your pacing on the runs support the other movements?
– Which movement got challenging first, and why?
– Were your round times consistent?
– What one small change would make you more efficient next time?
Movement options.
Run → 500m Row or SkiErg, 1000m BikeErg
Thrusters → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be fairly heavy weights that you can still finish in no more than 2 sets each round.
Chest-to-bar pull-ups → reduce reps to 12 → Regular pull-ups (12 or 16) → Jumping pull-ups (12 or 16)