8 min guided skill: rope climb

*jalkalukon ja köysikiipeilyn harjoittelu.
esimerkki harjoite jalkalukon hahmottamiseen:

10 min for quality:
1-3 rope climb or legless rope climb
2-5 walk walk
30-50 DU / cross over SU / 30-40s practice
*rest 60-90s btw rounds

-> sopivan haastavat setit, mutta ylläpidättevät.
->hsw->30s hsw practice->30s wall hs hold. Voit valita joko wall walk tai hsw harjoittelun.
->rope climb-> 1/2 rope climb->laying to standing rope climb->seated to standing rope climb

Active Recovery Workout 40 minutes of :

5 + 5 Single Leg DB Snatch
6 Cossack Squat
3 Seiza Squat
5 Overhead Squat w/ Plate 20/15kg

3 - 4 minutes Cardio

2 Snatch Pull
2 Snatch High Pull
2 Muscle Snatch
2 Snatch Push Press
2 Overhead Squat
2 Snatch Drop
2 Hang Squat Snatch
2 Squat Snatch

3 - 4 minutes Cardio

-2min rest
-increase from last week

4 rounds, 2 mins each, for max reps of:
12/9 Machine cals
9 Power Cleans, 60/43 kg
max reps in remaining time Toes-to-bars
Rest 2 mins

2 km Soutu
100 Askellusta laatikon yli
2 km Soutu
100 Kahvakuulaheilautus pään päälle
2 km Soutu
100 Kyykky
2 km soutu

Kaiken saa jakaa vapaasti
🚣🏽‍♀️ voi vaihtaa 1,6km 🏃🏼‍♂️‍➡️🏃🏽‍♀️‍➡️

Aikaraja 60 min

Warm Up
3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
then 2 rounds
25+25m kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30 sec
:30 Front leaning on rings
5 sharp box or squat jumps

Weightlifting
3x3 push press + 2 push jerk + 1 split jerk @40-70% of 1rm push press
3x1 push press +1 push jerk + 1 split jerk @75-85% of 1rm push press
rest as needed bwn sets

Metcon (all with 70-80% effort)
2 sets
600-800m Run OR 3-4 min cardio machine
15-20 strict or kipping pull ups / hardened ring rows (should be done in 2-4 parts)
25-35 push ups / box push ups (should be done in 2-4 parts)
35-50 air squats
rest 3-4 min bwn set

1 Power Clean + 5 FS
2 Power Clean + 4 FS
...
5 Power Clean + 1 FS

For time :

4*
6* Strict TTB
15m DB bear crawl

timecap: 15 mins

Front Squat: Build to a heavy 2 in 10 sets. Rest 2:00
- Goal - exceed last weeks top weight if you're feeling good.

10 rounds for time
5 kipping pull up
10 push up
15 air squat
Timecap: 15 mins