hip & spine mobility

plank + side plank TABATA

clamshell 4x6/6

copenhagen plank "3x20-25""/ side "

hip trust 4x5 @ rpe 6

8x3min ergoja, naruhyppyjä, burpeeta, farmarikävelyä ja bokseja.
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LÄMMITTELY
10-12 min AMRAP

1min vaihtuva ergo
20-30 hyppynaruhyppy (du tai su)
8 box step over (boksin ylitys askeltaen)
7+7 yhden käden maastaveto kahvakuulalla
6+6 yhden käden kahvakuulaheilautus
5 burpee
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HARJOITUS (peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HRmax)

8x3min, 30s lepo/vaihtoaika

A) soutu
B) viivajuoksu/hölkkä 50m + 5 box over burpee (burpee+ boksin ylitys askeltaen tai hypyllä
C) pyörä
D) 30-50 hyppynaruhyppy (du tai su) + farmarikävely 50m (2x kahvakuula, keskiraskas)

Harjoituksessa vuorotellaan osiota A, B, C ja D. Osioissa B ja D tee liikkeitä niin monta kierrosta kun ehdit. Osioissa A ja C mene fiiliksen mukaista vauhtia; joko iisisti palautellen tai reippaasti hengästyen, tai jotain siltä väliltä!

(Partner Workout - YGIG)
2 Rounds for Time:
-20 T2B
-24 Single DB Hang Clean and Jerk @1x22,5/15
-400 m Run (200-200)
-20 T2B
-24 Dual DB DL @2x22,5/15
-400 m Run
-20 T2B
-24 Single DB Devil Press @1x22,5/15

2 min Rest

Then
Rem.time AMRAP:
-20 Partner WB Sit Up @9/6
-20 Partner WB
-20(10/10) Up-Down Over Partner

TC: 32 mins
Score: A: time / B: reps and rounds

3x12 Back squats

For time
- 800-meter run
- 80 air squats

Press

A) Push Press

E2MOM X4:

• 6 TnG Push Press @70-75%

B) Push Jerk

E2MOM X4:

• 2 TnG Push Jerk @80-85%

Gymnastic Metcon

4x3min On/2min Off:

• 4 Devils Press @2x40lbs
• 6 bMU
• 12 GHD

Strength

A) 3x Superset

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 legs raised Ring Row
• 10-15 Ring Push Up + Ring Plank Hold 30-40s
• 20-30 Banded Tricep Ext

3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
9 Hang squat cleans @ 83/61kg (185/135lbs)

Time cap. 14:00

– Rest 10:00 before part B –

For time

42/30 (cal) Row
30 Toes-to-bars
30 Burpee box jump overs, 24/20″
30 Toes-to-bars

Time cap. 10:00

Overview (A). Break the workout up: 63/45 cal Row, 45 DB bench presses (moderate heavy), 27 Hang squat cleans (moderate heavy). Think, “where can I make time / where might I get stuck”. Use this info to plan your strategy. Everything unbroken is only faster (than breaking up) if you can hold onto your plan without getting stuck.

Strategy (A). Pick a hard, but repeatable pace on the rower that still enables you to get straight off and into your first set of DB bench presses (it’s easy to lose the advantage from rowing a little faster if you have a slow transition).

Recognise where your capacity is with the heavier DB bench press when deciding how to split the sets. Take a break with at least a couple of reps in the tank on any given set to ensure you can keep your rest short and avoid going to failure.

You can make up a lot of time if you can keep the cleans unbroken but don’t hesitate to break them up to 2 sets if needed (if you need more than 2 sets on the 1st round then choose a lighter weight to keep the stimulus).

Instructions (A). Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief (A).
– How do you feel your overall approach was?
– Could you maintain your row pace?
– Did you break the bench press appropriately? Could you have been more aggressive? Should you have been more conservative?
– Could you maintain fast reps on the barbell?
– Could you have changed your approach and finished faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options (A).
Row → Air bike, BikeErg or SkiErg 21/15 Calories
DB bench press → 2 x 32.5/22.5kg (70/55lbs) to 2 x 22.5/15kg (50/35lbs) → Ring push ups → Push ups
Hang Squat clean → 83/61kg (185/135lbs) to 52.5/35kg (115/75lbs)

Overview (B). This chipper is intended to be done at a faster pace than what you’re comfortable with. Push yourself from the start (but do break the toes-to-bars as needed to avoid hitting failure).

Strategy (B). Aggressive pace on the row. Few big breaths and get started with the toes-to-bars. You want to keep the toes-to-bar to minimal sets, however, you need to avoid getting to a point of complete breakdown. Plan your sets and rests between sets and do your best to stick to your plan..

Push the pace on the burpee box jump overs. It is a bigger set and will drive your heart rate up, so find a cadence that allows you to just keep moving through all 30.

The final set of 30 toes-to-bar is where your capacity will really be tested. Be smart, but try to see what your limits are.

Instructions (B). Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief (B).
– Do you feel you picked the right approach to finish as fast as you could?
– Could you keep the toes-to-bar to minimal sets? Did you try to go unbroken? Could you keep to your plan on the final set of 30?
– How was your pacing on the burpee box jump overs? Could you hold it through all 30 reps?
– How would you have approached this workout differently if you had to do it again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options (B).
Toes-to-bar → Reduce reps (20 to 25 reps) → Toes-to-rings → Hanging knee raise → V-ups
Burpee box jump over → lower box

Strongman

Supersets

4 Rounds:

Deadlift
- 5 Reps
@RIR 1

rest 30s

SB Bearhug Hold
- 45-60s @heavy

rest 3min

EMOM 16

1: 5-8 SB Clean @50-60kg
2: Max Distance DB Farmers Walk 2x25-30kg (jos tiputat niin älä enää jatka)
3: 10 DB Box Step Up (1x25-30kg)
4: Rest

Accessories

A) 4 Rounds:

• 10-15 Seated DB Lateral Fly rest 30s
• 20/20m KB Mixed Rack Carry (OH + FR) rest 2min

B) 3-4 Rounds For Quality:

• 3-5 Dragon Flag
• 15/15 WB Russian Twist Wall Throw
• 45-60s Plank Kb Drag Through

LÄMMITTELY
3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Maastavetoa
5 Raaka rive polvelta
5 Etukyykkyä
3 Rinnallevetoa
3 Työntöä

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Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 80% asti.

Romanialainen maastaveto,
3 x 8 @ 50-60%

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BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Pystypunnerrus levytangolla
10/10 Askelkyykky taakse (tanko niskassa)
12-15 Leuanveto tai vaakatalja neutraalilla otteella
12-15 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

Deload Week

Lifting

A) Build Up to Days Technical Heavy (jätä varoja)

• 1 Snatch Pull + 2 Hang Squat Snatch + 3 OHS

B) Power Snatch E2MOM

• 4-6x2 (DnG) @100% From Complex Weight

Back Squat

• 5x4 @70-75% (1s pause in bottom)

*RIR 1-2
*Rest 3min between sets

Metcon

18min AMRAP @70% Effort

• 500m Ski
• 10 Double DB Hang C&J (@35lbs)
• 20 GHD
• 30 DU