Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 3 (H3) @ RPE 9 (1 RIR)
+
3 x 3.2.1 @ 90+%H3 (RPE 8)

– Build to a heavy triple (H3) with 1 rep in reserve.
– 3.2.1 = cluster set of 6 total repetitions: 3 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final repetition.
– Start the back-off cluster sets @ 90%H3, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

2-4-6-8-10-12...

Jumping pull up
Push-ups
Box jump-overs

squat clean + split jerk practice
Then 5x1 @ rpe 8

Collect 30 power clean & push press for time, with EMOM 5 V-ups

T.C.: 8'

LÄMMITTELY
3 kierrosta
1min soutu/skierg/assault bike/pyöräily
10 mittarimato
15 kuminauhavetoa rintaan

TREENI
EMOM 28 (4 kierrosta)
1.min skierg
2.min smingi
3.min boksihyppy/burpee boksin yli
4.min istumaannousu kk:lla
5.min tempauksia vuorokäsin tai 20-25sek/käsi
6.min goblet kyykky
7.min lepo

LOPPUHIKI
Amrap 4min
10 punnerrusta
20 mountainclimber

EMOM36 (4 rounds) alt. 1,2 & 3

Zone 1.
1) 10-15 cal row
2) 8-15 Burpee to plate
3) Rest

Zone 2.
1) 10-15 cal ski erg / bike
2) 10-16 alt. db snatch
3) Rest

Zone 3.
1) 50s shuttle run
2) 50s Farmes carry dkb
3) Rest

Rpe 3.5 Jokainen valitsee toistomäärät huomioiden rpe. Liikkeet pitää pysyä teknisinä ja liikkuminen ja hengitys pysyvät taloudellisina.

1: 10 cal bike erg
2: 10 box step-overs with DB's
3: 8 burpees over DB
4: 15 abmat sit-ups
5: 6 back squat @AHAP
6: rest

CLOSED

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Drills – 2 rounds of
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Barbell prep, 1-2 rounds @ empty barbell
5 Hang muscle snatches
5 Front squats
5 Hang power snatches
5 Push presses
5 Power snatches
5 Thrusters
+
Build to workout weight for power snatch/thruster
* Few reps of the other movements between sets as you build up
+
@ workout weight
10/7 (cal) BikeErg
2 Power snatches
25’/7.62m Handstand walk
3 Thrusters
1 Rope climb

Astanga joogan ja lihaskunnon yhdistelmä-tunti

Lämmittely
Joogan aurinkotervehdyksillä, molemmat A & B.
Joogan seisomasarjan asanoita.

Voima
2 KIERROSTA:
* Burpee × 8 (kokonainen tai helpotettu versio)
* Maastaveto ja kulmasoutu × 8, lopuksi pelkkä kulmasoutu × 8
2 KIERROSTA:
* Matolla pään yli veto painolla, lisänä jalkojen saksaus × 12
* Criss Cross × 20-30 kertaa

Kehonhuolto ja liikkuvuus
Joogan istumasarjan asanoita
Joogan loppuliikkeet
Lyhyt loppu-rentoutus