How did it go?

Metcon (reps)

AMRAP in 16 minutes of:

16 Sumo deadlift high-pull 40/30kg
16 Knees to elbows

Accessory:

Bent over row, 4 x 10 - heavy
“Archer push up”, 4 x 10 (5/5) - 2s stop at extension

1. 15m walking lunge 2x22.5/15kg DB
2. 5-10 banded jumps
3. 10 strict t2b

A) Front squat VK1/3
4/8/4/8/4
4 reps @75-80%
8 reps @65-70%

Kolmen viikon etukyykkyprogressio, jossa sarjojen toistot vähentyvät viikoittain ja painot kasvavat. Voit korottaa yhden treenin aikana painoa samoissa toistomäärissä prosenttilukemien sisällä tai pysyä samassa painossa.

3 rounds for time:
10 c2b/ pull up
20 wall ball
30/24 cal erg

AMRAP 13

12 Overhead Squat 42,5/30kg
12/10 Cal Row
12 Bar Over Burpees
12/10 Cal Bike

2x
EMOM 6 (40sec ON/20sec OFF)

1) Max Cal “Bike”
2) Max reps Wall Balls
3) Max Cal Row
4) Max reps Box Jump Overs
5) Max reps Toes-to-Rings
6) Max reps Burpees

3min rest between EMOMs

3 rounds

800 m run
1000 m row
2000 m bike erg

-rest as needed between rounds

ON A 22:00 RUNNING CLOCK...
Build to a 1-Rep Snatch
(Week 1 of 8 Oly Cycle)

Emom30

Work 40s Rest 20s

• Dumbbell Floor Press
• Up n Downs
• Kettlebell OH Hold
• DU / SU
• Db/ Kb Bent Over Row
• WallBalls