Lämmittely ja mobility

Tempaustreeni:
pareittan vuorotellen 20min ajan

Metcon 1min on 3 kierrosta
1.Boxihyppy
2.Kone
3. Lepo

Loppuvenyttelyt

3 kierrosta

12 cal row
5 korkean boxin ylitystä
5 DB cluster

VAPU + RaTy

1 x (3+2+1)@50% (ty)
1 x (3+2+1)@60%
3 x (3+2+1)@65%

Pystypunnerrus, lähes max painot.
10, 8, 6, 4, 3, 2, 1

Jalanostot ilman kippi 3 x max
Vipunosto selin makuulla 3 x 10-15

A. Warm Up
PVC+MOBILITY
3 Rnd
5 Strict Toes to Bar
10 double DB Push Press
15 Jumping Lunges

B. Forza

S. Press
5×4
Dal 75% al 95%

B1 Forza

Bench Press
4×8

C. For Time
60/40 Cal. Bike
50 TTB
15 Front Squats 70-60/50-40kg
35 Deficit HSPU
15 Clean and Jerks 70-60/50-40kg
15 C2B
15 Power Snatch 70-60/50-40kg
20 BBJO

D. For Rep
2 Rnd di Row (selezionare la potenza indicata)
2:30 @ 250/150W
2:30 @ 300/200W
2:30 @ 350/250W
2:30 @ 400/300W
no rest tra i set

E1. Forza
Back Squat
8 @65% +5kg
8 @65% +10kg
8 @65% +20kg

E2. For Reps
4 Rnd con vest
40 Air Squat
20 Burpees Target
Rest 3'

Lavoro Opzionale

DB Suitcase Hold
2x Max Effort per side
Rest 3-5' per lato
DB Front Rack
4×15

Alt. GHD/Back Extension Hold
6x 20-30"

Part A - Back Squat

7 - 7 - 7 (complete each set at least at 80% of max, but try and go heavier)
Part B - For Time:

21 - 15 - 9
Dumbell thruster (45lbs/35lbs)
Ring dips

800 Meter Run
9 Hang Power Cleans (82.5/57.5kg)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (60/42.5kg)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (50/35kg)
21 Bar-Facing Burpees

• In "Bubba Gump", we have three rounds of running, hang power cleans, and barbell-facing burpees.

• The only change in rep scheme takes place on the hang power cleans, moving from 9-15-21. With increase in reps, the loads decrease.

• Stimulus wise, here's what we're looking for with the three barbells: At every weight, when completely fresh, we could complete the total unbroken. On the set of 9, if we absolutely had to, we could hang on for all nine reps. If we don't believe that's the case, let's modify the weights just enough so that we find that right loading. Inside the workout, we are looking for no more than 3 sets at each. We're chasing the stamina/conditioning aspect, versus the absolute number on the barbell.

• On the running, we are looking to be around our 5K pace, if not a little slower. With 1.5 miles of running in full, the runs absolutely count. However, what is just as important as the times here is how well we transition into the hang power cleans. As you can imagine, if an athlete hustles to finish the 800 meter run in 3:30 but takes :20s to chalk, and walk, to the barbell, they can quickly be beat by the athlete who runs a 3:45 but transitions immediately. To facilitate this fast transition, let's back off on the final 100 meters to allow a brief recovery... and let's run directly to the barbell and just start.

• Often, we'll over think the barbell. Although we pride ourselves in being smart athletes, sometimes thinking too much can cause hesitation and second guessing. And we'll "wait until we're ready". Today, let's adjust on the fly. Run directly to the barbell, and just get a single rep. And reassess as we move. Maybe we break after 3, maybe 5. Maybe we hold on. But let's not over think the process, and lose seconds in the meantime. Run in, and let's just start.

• On the burpees, methodical metronome-like pacing here pays. We can turn the mind off and just move. What is important here is to hold back a bit. Pushing burpees saps our explosiveness, and if we turn and head out the door with lactic legs, we may loose the seconds we gained here very quickly. Slow is smooth, smooth is fast here... pay close attention to our footwork and tight motions. No wasted steps, no wasted energy. That is, until the final 21 reps. Let's finish with how we do it best... grunt work.

4x5

-Nousu V1-V2 painoon

5 x 2 raakarive

5 x 2 saksityöntö

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

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5 Rounds or 20 Minutes:
40m Single-Arm Farmer Carry (each arm)
16/12 Calorie Bike/Row
12/8 Push-Ups

Post work to comments.

Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
+
Active Straight Leg Raises x 20 reps each side.