Vaihteluviikko

20min laadukkaasti:

6 Tempausta riipusta saksiin
3-5 Korkeaa boxihyppyä
8-10 Valakyykkyä (keskiraskas)
3-5 Raskasta tempausvetoa

“KB Via Dolorosa”

30min EMOM:

1) 10 KBS, American
2) 10 Single Arm KBS, Russian L
3) 10 Single Arm KBS, Russian R
4) 10 Goblet Squat
5) 10 Single Arm Jerk L
6) 10 Single Arm Jerk R
7) 10 Suitcase Lunge L
8) 10 Suitcase Lunge R
9) 10 Single Arm Thruster L
10) 10 Single Arm Thruster R
11) 10 KB Deadlift
12) 10 C&J L
13) 10 C&J R
14) Snatch L
15) Snatch R

After minute 15 the set starts from the top again.

Ohje: tee 30min EMOM yhdellä kahvakuulalla. Lepää aina minuutilta jäävä aika. Valitse sellainen kuula, että pystyt tekemään koko harjoituksen käpi. Toiselle kierrokselle voit skaalata kuulan painoa, mikäli tarvetta. Katso video harjoituksesta.

Build to a 1-Rep Back Squat in 20:00

• Option: Build to a moderate set of 5 for technique development

"Megan"
21-15-9 reps for time
Burpee
Kettlebell swing 24/16
Double under

3x3
V1

Mobility For BackSquat

AMRAP x 25 MINUTES
30/24 Cal Row/Bike/Ski
20 Russian Twists
15 Sit-Ups, style your choice
15 Glute Bridge-Ups
10 Over-Unders (use bar in rack)

• RPE 5-6, nothing hard today

Push Press
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

• Final set is an AMRAP @ RPE 9
• 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.

6,3km run

With partner 2 rounds for time:
60 cal row
20 Deficit HSPU (2x20/1x20 plate)
60 cal row
30 CTB pull-ups
60 cal row
40 DB squat snatch 35/25kg

TC: 30minutes.
*You go, I go.