ON A 15:00 RUNNING CLOCK
Build to a Moderate Set of 5 Front Squats

• Start Light-Moderate and build to Moderate.
• RPE 5

FOR TIME
27 Burpees Over Bar (jump/step)
12 Hang Squat Clean Thrusters @75/52kg/Moderate
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters

Timecap: 15 mins

"OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - :45 Box Lat Stretch
MIN 2 - :45 Alt. Cossack Squats
MIN 3 - :20/:20 Single Leg Glute Bridge Hold"

WORKOUT OF THE DAY:

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Metcon (reps)
AMRAP in 20 minutes of:
20 Double unders
20 Rucksack push press
20 Rucksack swings

Harjoituksen tarkoitus on parantaa lihaskestävyyttä. Harjoituksen tarkoitus on tehdä mahdollisimman monta kierrosta ylläolevia liikkeitä 20 minuutin sisällä.

Voit räätälöidä harjoituksen siten, että korvaat tuplanaruhypyt ykköshypyillä tai haaraperushypyillä.

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WARM-UP:

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Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Metcon (time)

4 Rounds of:
16 Toes to bar
16 Burpees
CAP: 10 minutes

Rest 3:00 minutes

4 Rounds of:
16 DB front squats 20/10kg DB’s
16 Burpees
CAP: 10 minutes

Build up to a heavy set of hang clean + jerk

E5MOM x 5

400m run
16 kbs@24/16kg
8 pull up

EMOM9 (30-40sec work*)
1) SU / DU / Crossover *Valitse harjoiteltava taito
2) Shoulder taps *Plank / Wall-facing HS / Back-facing HS
3) Kips at bar / rings

Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAP @ RPE 8
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 3 of 6

25min

10 raaka tempaus 35/25kg
10 yleisliike tangon yli
50/40cal laite