E90s for 4 rounds:
a) 8-12 bench press
b) 8-12 (weighted) strict pull up / chin up / assisted chin up (1 set, no breaking)
c) 8-12 double db Arnold's press
d) 8-12 double kb gorilla row (1 rep = both arms)
e) 8-12 landmine twist (1 rep = both sides)

RPE 7-8

6:30 Basic Endurance CrossFit
7:30 Kipping HSPU + Metcon 8.12.2022
8:30 Core

15:00 Basic Endurance CrossFit
16:00 Kipping HSPU + Metcon 8.12.2022
17:00 Clean & Jerk Technique
18:00 Basic Endurance CrossFit
19:00 Mobility

6:30 Basic Endurance CrossFit
7:30 Mobility
8:30 Overhead Squats ( 18.1.2024 )

15:00 Kipping Pull-Ups & Double Unders Technique
16:00 Mobility
17:00 "Sirkus"
18:00 HandStand Walk Technique
19:00 Basic Endurance CrossFit

Upper Body Mobility

E2MOM x8, alt between a & b (molempia liikkeitä 4 sarjaa):
a) 6 bench press
b) 6 assisted / bodyweight / weighted strict chin up (Rx) / strict pull up (Advanced)
- RIR 0-2 viimeisellä sarjalla (ei failia)

Merkkaa tähän leukojen tulos

E2.30M x 4

5 deadlift V.2 (75-80%)

Tavoite lisätä 2,5-5kg neljän viikon takaiseen treeniin. Paino huomioiden toistoreservi. Dead stop maassa. Prosentti suuntaa antava!

Metcon (quality)

6 Rounds for quality:
2 minutes row
Rest :30s
2 minutes of sit-ups/plank hold
Rest :30s

*Alternate between sit-ups & plank each round. Row at easy to moderate pace.

EMOM for 20 minutes: 1 Snatch.

Choose a moderate weight that moves well.

3x5 Shoulder Press

• Build up to heavy 5 reps

Snatch
3x3 @ 70-75%, go every 90-seconds
3x2 @ 75-80%, go every 75-seconds
5x1 @ 80+%, go every 60-seconds