150 jumping squats for time

*EMOM 5 burpees
01:00 keskeytät hyppykyykyt ja teet 5 burpeeta. Tämä jatkuu tasaminuutein kunnes 150 hyppykyykkyä on tehty.

*Moderated Karen

Warm up
3 rounds
20 bodyweight single leg RDL
10 inch worm
40 flutter kicks (each leg raise counts)

Workout
15 min amrap
20 alt hand kb/db snatch
10 kb/db facing burpees (jump over, like it would be barbell)

Accessory work
3 rounds
10-15 Single arm upright row
10-15 bulgarian split squats (bodyweight, control tempo, full range of motion)
10/10 birddogs
rest as needed

3 kierrosta
6 yleisliike ilman hyppyä
6/6 yhden jalan maastaveto
6 kulmasoutu

Alkavalla 2 min x3
Maastaveto 6 toistoa tai yhden jalan maastaveto 6/6 toistoa

Alkavalla 2 min x3
Leuanveto maksimitoistot

6 min, lisää 3 toistoa joka kierroksella
3 yleisliike
3 kahvakuulaheilautus
6 yleisliike
6 kahvakuulaheilautus
jne...

1) deadlift 5x57,5%, 5x67,5%, 5+ 77,5% lisää 5kg 1RM
2) bulgarian back squats 3x(3+3)x40%

1) Strict HSPU 4x4
2) HS 4x48s

STRENGTH (3/3)

3 Superset, no rest between movements but, rest as needed between rounds.

1) 8 Pendley Row
2) 10 Ring Row / Inverted Barbell Row

RPE 4 to 4+

Adjust the ring height and your feet position to hit RPE 4 to 4+ with 10 reps. Add 2,5-5% or 1-2 reps compared to last week.

3 kierrosta
15 X-hyppy lankussa
5 jalat yhdessä kyykky
1 seinälle meno

Pistoolikyykky progressio

Alkavalla minuutilla 4 min.
3+3 jalka korokkeella, toisen jalan tuki

Alkavalla minuutilla 4 min.
3+3 jalka korokkeella, yhden jalan kyykky

3 kierrosta, alkvalla minuutilla 30sek töitä 30 sek lepo.

1. Käsilläseisonta
2. Linkkuveitsi
3. Karhukävely (amerikan)
4. Venäläinen vatsakierto

Back squat

4x8

The training program is divided into 3 phases:

Weeks 1-3

The low-intensity plyometrics and core/lower-body strengthening exercises of the first phase will prepare your body for the more difficult next two phases.

Do 3 workouts per week. Make sure to get at least one day of rest between workouts. Concentrate on a quick and clean execution of the exercises and get 1-2 minutes of rest between exercises.

Weeks 4-7:

The second phase increases the intensity of the plyometrics and introduces exercises focusing on developing power.

Again we will do three workouts a week!

Use a box of around 12″ for the low depth jumps. If the depth jumps are lower than your regular standing countermovement jump chose a lower box. If you are not yet strong enough for the pistol squats, grab a pole or something similar as assistance.

Weeks 8-10:

The third phase focuses on reactive strength and quickness to teach the body how to convert the newly acquired strength and power into the highest possible vertical jump! Slower strength training is completely eliminated to allow the body to use all adaption reserves for explosiveness.

Do 3 workouts per week:

“Snatching Chief”
5x
3min ON/1min OFF
Amrap
3 Power Snatches 50/35kg
6 Pushups
9 Air Squats