Turun Tuomipäivä 2023: Event 3
"Ground to glory" RX

For time
Buy in: 15 single-arm KB overhead walking lunges
Then,
9-6-3 ground to overhead 60/40
12-9-6 chest to bar
Cash out: 15 single-arm KB overhead walking lunges
Time cap: 7min

Rest 1min

Then max. time unbroken plank hold in 3min.

For time:
30-20-10
kbs@24/16kg
sit up

2 rounds
1:30 cardio
10 inchworm
10 air squats + 5 jumping air squats
5+5 single arm upright row
5+5 single arm db press
10 db snatches
:20 hanging from bar
:20 handstand/wall climb hold

Front rack lunge 3x10
* -lepo 3-4min
-nouseva paino*

Jefferson Curl 3x10

Stoppi-kyykky 4x4x40%
-3s stoppi

Kyykky 2x95%

Yhden käden kulmasoutu 4x10 / käsi
-eli niin iso paino mikä pysyy näpeissä

Vatsarutistukset 50 toistoa

Warm Up
3x40s easy&20s mod%10s fast cardio, rest 20s bwn
then band pull aparts and banded hip activation
then barbell warm up for power snatch and pc&pj

Strenght
Power Snatch 4x5@70-75% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-75% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon (time cap 16 mins)
3-4 sets of
240m run / 1 min - 1 min 15s air bike
8-10 deadlifts 40-50% of 1rm
alt time full round with partner or rest 1:1 bwn sets

5x30s On /30s Off

1) echo
2) push up
3) shuttle run
4) DU

maastojuoksu

A) EMOM x 6 MINUTES
MIN 1 - :15/:15 Single Leg Single Unders
MIN 2 - :20 Tall Jump Single Unders + :20 Fast Single Unders
MIN 3 - Rest

B) EMOM x 6 MINUTES
MIN 1 - :30 Jump Rope Practice
MIN 2 - Rest
Be sure to practice different options rather than just basic singles or doubles.

BENCHMARK WEEK

1RM weighted pull-up