1) Banded strict pull ups
3 sets x 6

Go every 2:30

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2) Knee tuck chin up hold
3 x 5-30s hold

Go every 2:00

Parireeninä sulkapalloa liivi päällä. Paras 5 erästä.

Amrap 10min ygig full round:
A) one from pair: easy row/echo bike

B) other person:
10 db push press
10 db snatch
10 burpee

2min rest

Amrap 10min ygig full round:
12/14cal row OR 10/12echo
10 oh plate lunges
10 plate twist
10 plate gtoh

2min rest

Amrap 10min ygig full round:
50 rope jump/20 du
10 kb swing
10 kb drag through
10 wallball

Bodybuilding;

3-5 rounds:
8-10 bench press
8-12 ring row
10 barbell/ db curl
15 banded tricep

*

Echo sprints 3x 20s

(start every 3min)

week 8/9
WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

Jog 75 minutes @ HR zone 2-3

Every 10 min x 4 sets:

A. 800 m run, then
3 rounds:
15 ring rows
25 sit ups

B. 800 m run, then
3 rounds:
15 overhead squats 20/15 kg
12 push ups

Alternate A and B.

AMRAP14 w/ partner YGIG, alternate between a & b:
a) 6-12 pull up
12 db snatch
6 burpee over db
b) 60s easy machine

Treenin flow: Molemmat tekee ensin vuorotellen kierroksen a:ta, sitten vuorotellen kierroksen b:tä ja tätä mennään 14min.

Bench press and chin ups

T2B and kipping pull up technique

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Skill-AMRAP15
13/10 cal bike erg @easy pace
45s practise T2B's / kipping leg raises as high as possible
13/10 cal bike erg @easy pace
45s jumping pull-ups