5 kierrosta aikaa vastaan

12 Kp/Kk tempausta
9 Burpeeta
6 T2B

TC: 15min

Treeni 3 (Lower Str + Metcon)
Warm Up
2 rounds
1:30 cardio machine
5+5 squat strech / squat hold + trunk twist
10 walking lunges
10 romanian deadlifts
5 pause back squats
1:00 Plank Hold
then start prep for back squats

Strenght
3 sets
4-6 back squats @70-80% of 1rm (2-3RIR)
rest 2-3 min

3 sets
12-16 weighted box step overs (farmers hold)@ light/mod/heavyish weight
rest 1.5-2 min bwn sets

Metcon
12 min emom ( 40s work / 20s off )
1) Row or Air Bike @mod/fast pace
2) push ups
3) kb swings
4) v-ups

Voit kommetoia alle kyykkypainot ja askellus boxin yli suorituksen.
Lisäksi voit kommentoida tehdyt toistot/kalorit metconissa.

For time with a partner:
100 power snatches (34/52 kg)

Scaled WOD
For time with a partner:
100 hang power snatches (empty barbell)

2 Rounds
10 Hanging Strict Knee Raises
30sec Flutter Kicks
10 Spread Eagle Sit-Ups
10 Hanging Strict Oblique Knee Raises
30sec Flutter Crossover Kicks
10 Tempo Crunches (1sec Up Hold)

Rest 1,5min between Round 1 and 2

Right Away after 2nd Round

1min Elbow Plank
45sec Side Plank L
45sec Side Plank R

—————————————————————

INTENSE 3 x 5min

• Use 2x Db / Little plates (Recommend M=7/5kg F=5/2,5Kg)

BICEPS
1min Wide Curls
1min Hammer Curls
1min Reverse Curls
1min Drag Curls
1min Straight Curls

2min rest

SHOULDERS
1min Reverse Fly
1min Lateral Raises
1min Front Raises
1min Upright Row
1min Arnold Press

2min rest

TRICEPS
1min Kick Backs
1min Tricep Press
1min Scull Crushers
1min Close-Grip Press
1min Sumo Pushbacks

9x
2min ON/2min OFF

A) 5 Devils Press
5x7,5 Shuttle Run
10 Box Jump Overs
+ Max Cal Bike/Echo

B) 10 DB Snatches
5x7,5 Shuttle Run
10 Wall Balls
+ Max Cal Row

C) 7 Double DB Snatches
5x7,5 Shuttle Run
10 KB Swings
+ Max Cal SkiErg

Every 1:30 for 8 sets:
2 back squats
-lisää painoa kierroksittain,
jos mahdollista

9x
2min ON/2min OFF

3x8m Shuttle Run
+
A) 10 Wall Balls + Max Cal Row
B) 10 Box Jump Overs + Max Cal Bike
C) 10 DB Snatches + Max Cal SkiErg

Viikko 41 (3/3)
Treeni 1 (Upper str + Metcon)
Warm Up
3 rounds
1:00 cardio machine
5 inch worm with push up / push up to downdog / burpee (joka kiekka eri)
5 tempo ring row / jumping pull ups
10 gtoh + halo with plate
then warm up for press and pull ups

Strenght
3 sets
4-6 shoulder press @75-85% of 1rm (1-2RIR)
rest 1 min
4-6 weighted pull ups
rest 2-3 min

Metcon
Every 3 min for 18 minutes (6 sets)
rounds 1-2-3: (10/12 calories row + 6-8 double kb/db thrusters )
rounds 4-5-6 : (10/12 calories machine + 4-6 burpee pull ups)
voit aloittaa kummasta vaan!
go fast on cardio and use heavy db/kb's on thrusters! RX weights 16/24 kb or 15/22.5kg db's.

Voit laittaa kommenttia treenistäsi alas, esim. kierros ajat intervalleihin ja suorituspainot mitä käytit voima/kunto-osiossa sekä tehdyt toistot.

E3MOM 15

1= 5 Deadlift + 3 Hang Power Clean + 1 Push Jerk

Increase weight each set

Start @50% of 1rm Jerk
Go as unbroken as possible

2 kierrosta 30s max reps 30s lepo
(2min lepo kierrosten välissä)

1) Boxihyppy
2) Tempaus raakana riipusta (kevyt paino)
3) Istumaannousu
4) Tuplat/sinkut