AMRAP 13 IGYG

15/11 Calories Bike Erg
2 BMU / 4 CTB / 6 Pull-Ups ( Anyhow )
3 Toes To Bar / 8 Leg Raise

Partner WORKOUT
AMRAP x 35:00 MINUTES
400m -800m -1200 Run....etc
21 Ground to Overhead
@43/30kg
@50/35kg
@60/43kg
@70/47kg

Run is Relay(200m/person) and the barbell work is YGIG.
RPE 8

Rx´d

For time:
3rounds:
10 c2b
10 power clean 60/40kg
10m hs walk

rest 5min

1round:
20 c2b
20 power clean 70/50kg
20m hs walk

Scaled

For time:
3rounds:
8 pull up
8 power clean 50/35kg
8 stoh

rest 5min

1round:
18 c2b
18 power clean 60/40kg
18 stoh

First target under 5min time cap 7min. Second target under 4min, time cap 7min / Maltillinen aloitus, jotta vauhti on kiihtyvä ja c2b/pull pysyy kasassa myös jälkimmäisessä osiossa

WOD

In pairs for max reps:

20min AMRAP
Max rep muscle ups
200m run

Weightlifting

3-position Clean x 2 x 5 @ 60% 1RM

3 - positions are:
High-hang
Mid-hang above knee
From the deck

Your focus is to be on correct positioning and speed.

WOD

Strict bar muscle up progressions

Then:

AMRAP 3min:

30 wall ball 9/6kg
Max rep bar muscle ups

Rest 3 min
2 rounds

RX
AMRAP x 15 MINUTES
10 Toes to Bar
15/10 Cal Bike/Row/Ski
10 Chest to Bar
15/10 Cal Bike/Row/Ski
10 Shoulder to Overhead (60/43)
15/10 Cal Bike/Row/Ski

SCALED
AMRAP x 15 MINUTES
10 Leg Raises
12/8 Cal Bike/Row/Ski
10 Jumping Pull-Ups
12/8 Cal Bike/Row/Ski
10 Shoulder to Overhead (moderate for unbroken set)
12/8 Cal Bike/Row/Ski
RPE 8

Goal: 2+rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

12-16 x GTOH on toes *plate

8-12+8-12 x SCAPULAR W-WALL SLIDE *weight, selkä seinää vasten hidas käsien nosto pään yläpuolelle, kyynärpäät & kämmenselkä pysyy kokoajan seinässä kiinni + LU RAISES with plate/KB

10+5+10+50 x SIDE PLANK CLAMSHELL + PUSH UPS + SIDE PLANK CLAMSHELL + STRAINGHT LEG HUNDRED

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+5 x PAUSE BACK SQUAT *20sec bottom + BACK SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3 x [1+1+1+1+1] x MUSCLE SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3+3+3 x TALL POWER SNATCH + TALL SNATCH + DIP SNATCH

2 x [1+1+1] x SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH

4 x [1+1] x SPLIT CLEAN + PRESS FROM SPLIT *alternating

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SHOULDER PRESS
4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, sp-%, rest btw sets 3min

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POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@55-60%, rest btw sets 2min

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POWER CLEAN + POWER CLEAN 90° + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x2x[1+1+1]@55-60%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
6x1@75%, rest btw sets 75sec *work 10s + rest 75s

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NO SUPERSETS

Chest supported concentrated curls (50/50)
Preacher curls sync

Flys (low)
"Straight grip" DB Pullovers

Heavy Curls (alternating)
Bænk

DB Pullovers
Skull crushers

Flys (regular)
Incline curls

”Hotshots 19”

6 kierrosta
30 ilmakyykky
19 raaka rinnalleveto 61/43kg
7 tiukka leuanveto
400m juoksu

Aikaraja 35min

Aikaraja on melko tiukka ja rinnallevetojen toistomäärä suuri. Skaalaa tarvittaessa toistomääriä ja painoa alaspäin.