10 ring row
8 ring push-ups / normal push-ups

3 SETS :

4 Rounds

200m Sprint
1 Minute rest

Rest 3 Minutes Between Sets.

Squat Endurance
4 rounds, set every 1:30 (12 mins total)
1. 6 Back Squats
2. 3 Front Squats

Same weight for both movements

Contrast Strength

EMOM10
1. 12 Step Back Lunges
2. 5 High Box Jumps

Zone 1:
Use 1 KB so only one side at a time
5 per side then change hand
-KB Swing+KB clean+KB front squat+KB push press

Zone 2:
Jog/Walk at modearte pace (5-8% incline)

Zone 3:
Divide into half, A waits for B to finish then change
A: Wall Squat (option to add plate on lap)
B: DB/KB Sumo squat Double Hand row x 10 (aim for 16-32kg KB)

Zone 4:
-Heavy sled push 12,5m YGIG

Zone 5:
Slow and strong pulls
-Row 300m (Damper at 9-10)
-Ski 300m (Damper at 9-10)

- 1 Round
- 7min work / 75s rest
- 4 athletes per zone
- Heavy weights and no rush

Seuraava kolmen viikon kierto päälle. Oli niin ihana progressio tuo tankoralli maanantaina että nykäsemme sen uusiksi läpi. Lisäksi volyymia hiukan pudotetaan tulevalla kierrolla, koska kuormat kovempia. Tiistai pidempi emom metcon saa myös erityyppisen volyymitreenin vaihtelevasti mukaansa. Luvassa enemmän tyyliin 3-4 x 3-5 min on / rest 1:1 periaattella. Tällä saadaan erityylistä kestävyyttä/kapasiteettia kehittyä jumppa puolelle.

week 3/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
3x3@painotanko / barbell *kevyt, pal 2min

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SNATCH + SN PUSH PRESS + OHS
2+2+2@up to 78%, sn-% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@up to 80%, 3[1+1+1]@85% jerk-% pal 2min

---

PAUSE CLEAN PULL *1 sec pause the knee + mid-thigh
3×2@+5kg today best jerk, pal 2min

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
+
3:00 SkiErg@ easy
2:00 Run / 2:00 SkiErg @ moderate
1:00 Run @ moderate hard
+
2 Rounds
5 Jefferson curls
5 Inchworms
10 Box step ups
4m/side Single-arm DB duck walk
6/side Single arm/single leg DB snatch
+
2 Rounds @ workout weight/height & increasing pace
200m Run
6 Burpee box jump overs
8/6 (cal) SkiErg
8 Wall balls
8 DB Snatches, alt
– rest 1:00 between rounds –

2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Practice few short sets of wall walks, double-unders, wall balls, bar muscle-ups
+
@ workout weight
30 Double-unders
1 Squat clean @ workout weight
2 Wall walks
9 (cal) SkiErg
6 Wall balls
1-3 Bar muscle-ups

Syklin kolmas viikko. Jotka ootte menossa Itäkairan pätsiin niin ma+ti treeniä ja ke+to huilia.