Nyt mennään syvälle miesten maailmaan. Kuulaillaan, kyykätään, riehutaan käsipainoilla......ym mukavaa

5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

5x2 Clean & Jerk with pauses

On clean, take a 2-3sec pause under and on top of the knee.
On jerk, pause at eye level, before going under.
No tng lifts, drop the barbell. Rest as needed.

RestDay!

Kondisjon, styrke og hurtighet

2-3 Sets
5 Single Leg Box Jump/leg (be safe)
20 Landmine Oblique Twists
6 Half Kneeling Barbell Press/knee (12 total)

In 20min window:

3k run + amrap row

After 20 min:
5 min active recovery bike ( easy pace) + 5min rest

In 20min window:

3k run + amrap row

Go 80-90% of max HR.
The goal is to be in zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from library

40-30-20 of:
Wall Balls (20/14)
Sumo DL High Pulls (75/55)
Box Jumps 20"
Push Press (75/55)

A. Power clean TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 6-8mins

C. emom – Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J – 6-8mins

+

Row 500m @2k PR pace
rest 3mins x 6 all rows same pace

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C
– if the row is to fast to sustain the same pace back it off a bit
– all rows should be the same pace focus on recovery btw rows

10 ring pulls
4 front squat (clean grip)
6 HSPU