Penkki 3x3x85%

Lattiapenkki käsipainoilla 3x15-20

Ojentajat kumpparilla 5x15-20

Band-pull-aparts 4x25
-kämmenet ylöspäin

For time:
30 Floor Press (60, 35 kg)
1k Row
30 Floor Press (60, 35 kg)

*Time cap = 10:00

A) Kipping for toes to bar
- Linking together practice

B) Kipping with 'hip pop' for pull-ups and muscle ups
- 1) Get behind the bar (:45 on video)
- 2) Hip pop (1:45 on video)

2 rounds of:
60s erg
5 dive bomber
10 samson lunge stretch alt.
10 scorpion alt.

EMOM9: (40s on / 20s off:)
1) row/bike
2) DB hang clean to overhead alt.
3) burpee / burpee over DB

-> nosta vauhtia joka kierroksella!

Kyykky 4x2 (80-82,5-85-87,5%)

Etukyykky Max5
-nousu päivän max5-rautaan
-5-8 noususarjaa
-ei fail!!!

Warm Up
2 rounds
2 min cardio machine
20 hip bridges / 10+10 single leg hip bridges
20 alt leg v-ups / tuck ups
10 tempo goblet squat

Strenght
Build to heavy 5 rep set on Pause Back Squat (pause on each rep)
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon Prep:
climb to pc and fs weight with warm up sets, practise toes to bar for moment.

Metcon
8 min amrap
3 power cleans @65% of 1rm power clean
5 front squat
7 toes to bars / 14 kip knee raises
target 4-6 rounds.

3 sets of
5 Back extensions from box
+
5 Hip extensions from box

OTM x 18
(3 rounds)

• 20 Sit-up
• 20 Box step-up
• 15 V-up
• 15 Box jump
• 15 Hollow rock
• 10 Burpee box jump

EMOM 24
(6 rounds)

• Box Step Up DB's 2x22/14kg Box 50cm
• 9/10cal Machine
• KB Swing
• Rest

Snatch high pulls 5x1 @90-110%.
Harjoitteen tarkoitus on oppia tekemään tempauksen veto vaihe loppuun saakka.
Rytmitä vetoliike "kiihtyvänä"

4 x e3:30m:
1 pause bench press +2 bench press @ RIR 0-1
12 renegade row alt. @ moderate heavy

->pause bench press 1-2s stoppi rinnalla.