AMRAP12
4-12 C2B / (banded) kipping pull up / kipping jumping pull up
16 s.a. db stoh (22,5 / 15)
24 DU / 48 SU
- rest 45s between rounds

Skaalaus: Leuat ja naruhypyt on tarkoitus tulla 1-2 sarjassa koko treenin ajan - valitse toistomäärä ja variaatio vastaavasti.

Rasittavuus RPE 8,5.

Tarkoitus: WODilla AMRAP mahdollistaa paremmin leukojen kapasiteetin työstämisen rasittuneempana, EASYllä taas on paremmin mahdollista keskittyä edelleen tekniikan kehittämiseen hieman levänneempänä EMOMien sisältäessä enemmän sisäänrakennettuja lepomahdollisuuksia.

Kyykky 3x70%, 2x77,5%, 1x85%

Vauhtipunnerrus 3x3
-noin 50-60% penkkimax

SitUps 5x10

Ojentajat kumpparilla/taljassa 3x20

MODERATE-MAXIMAL WEEK 8/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100-100+%, rest 2min

HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.

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NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@74%, rest btw sets 2min

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FRONT SQUAT+ JERK DRIVE
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
3+1-3@up to 88%, rest btw sets 2min

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SNATCH PULL *full foot
2x1@100% sn-%, rest btw sets 2min

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video: JERK DRIVE

Kyykky 5x60%, 4x70%, 3x80%, 2x90%

”Squat Walk’outs” 3x1 (100-110-120%)
-eli kävele kyykkyasentoon, pidä 3s ja kävele takaisin telineisiin

Maastaveto 3x3 (60-70-80%)
-ota joka toistoon asento uusiksi eli käytännössä vedät 3x1

EVERY 3:00 x 3 SETS
5 Hang Power Snatches*
Gymnastics Pulling**
*Start at workout weight and build slightly past.
**Gymnastics Pulling Options:
3-5 Up-Down Pull-Ups
3-5 Chest to Bar Pull-Ups
1-3 Bar Muscle-Ups

IN TEAMS OF 2
8 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
12 Hang Power Snatch @ light
6-9 Bar Muscle-Ups or Up-Down Pull-Ups

Timecap: 21 mins

Complete waterfall style. P1 completes 15/12 Cals while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cals and so on.

3x 10min ON/2min OFF

Teams of 3

A) Bike —>
3x8m Shuttle Run + 12 Box Jump Overs + 3x8m Shuttle Run
—> Rest

B) Row —>
3x8m Shuttle Run + 12 Wall Balls + 3x8m Shuttle Run
—> Rest

C) SkiErg —>
3x8m Shuttle Run + 12 DB Snatches + 3x8m Shuttle Run
—> Rest

1. Power clean + hang power clean + Jerk. 15 minutes to build up.
2. Squat clean + hang squat clean + Jerk. 15 minutes to build up.
3. Squat clean + hang squat clean + front squat + Jerk. 10 minutes to build up. Don't max out. Aim for a solid ~80% of C&J 1rm. At least 5 lifts for a set.

Warm Up
2 rounds
2 min cardio (add speed during 2 min)
10/10 single leg RDL
4-6 burpee pull ups
:40 side plank hold R/L

Strenght
Speed Pause Bench Press 4x4reps @50-55% (1 sec stop at chest)
perform 4 weighted/bw strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min

Metcon
4 rounds @treshold pace
1 min jump rope (double unders or single unders)
8-12 kipping pull ups / 6-8 banded strict pull ups
5 deficit strict hspu / strict hspu / box hspu

3 min rest

4 rounds @treshold pace
1 min cardio machine
8-12 toes to bars / small kip knee raises x 12-16 reps
5 deficit kipping hspu / kipping hspu / 2 wall walks

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
15-20 Air squats
15-20 Banded pull aparts
15-20 Banded overhead tricep extensions
5 Muscle snatches
5 Snatch grip shoulder press behind the neck
5 Overhead squats
:20s L-sit hang from pull-up bar

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SNATCH

3 Rounds of:
1 Snatch @ 86-88%
1 Snatch @ 88-90%
1 Snatch @ 90-92%
Rest 1:00-2:00 min between sets.

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 100% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 8/8 (hard)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (hard)

Snatch grip bent over row,
3-4 x 8 (hard)

Sotts press,
3-4 x 6 (moderate)

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CONDITIONING

For time:

30/21 Calories row
30 Bar over burpees
30 Overhead squats, 50/35kg

AMRAP 15

150m run / or 18/14cal machine
6 Db thruster @22,511/15kg
3 bmu / scaled 5 pull up

Target 6-8 rounds / Go moderate pace, not all out