Rest day - what did you do?

6 rounds:

6 MU / C2B / pull up
6 sHSPU / HSPU
6 Power Clean 60 / 40 kg
6 m HS Walk
6 Front squat 60 / 40 kg
6 T2B
6 Box over burpee

REST 90s between rounds

TC 40 min

AMRAP 48

50 Box Step-Ups 24"/20"
50 Sit-Ups
10 Pull-Ups/Ring Row
10 Front Squat Squat 40/30kg

Between rounds 5 minutes Easy Pace Ergo

EMOM x 8-12
1) echo
2) 5 deadlift + 5 power clean + 5 front squat
3) echo
4) 5 hang power clean + stoh + 8 reverse lunge

EMOM12
a) 2+2 - 4+4 s.a. db devil's press
b) 3+3 - 6+6 s.a. db thruster
c) 4+4 - 8+8 s.a. db snatch

Rx: 22,5 / 15.

Tavoite: Työaika 30-45s / min. RPE 8, tavoitteena sama määrä toistoja joka kierroksella. Sama paino kaikissa liikkeissä.

Bodybuilding

4-5rounds
3-10 strict pull up
10 Db bench
10 barbell row
10-20 banded triceps
40-60m farmer carry

30s on - 30s off x8, alternate between a & b:
a) amrap air squat
b) amrap no-jump burpee / up & down

Rasittavuus: RPE 8 - ei siis tarvitse päästellä all out vaan saada hyvää liikettä jalkoihin ja kroppaan raskaiden kyykkyjen päälle. Pitäisi pystyä pitämään sama tahti yllä koko metconin läpi ilman, että tarvitsee maata meritähtenä maassa treenin lopuksi.

MODERATE-HEAVY WEEK 5/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6+6 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION
6+6 BIRD DOG w/ banded
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

video: DOWNWARD DOG with TOE TOUCH both side

THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: BIRD DOG w/ banded

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
1+2@barbell, 1+2@50%, 2-3[1+2]@58%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
2[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
1+2+2@barbell, 1+2+2@50%, 1+2+2@60%, 2-3x2[1+1+1]@68%, rest btw sets 2min

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PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
3@50%, rest btw sets 2min

BACK SQUAT
3@up to 85-90%, rest btw sets 2min

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RDL - NO SHOES! *sn grip
2-3x3@75-80% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-15 ROMAN CHAIR SIT UP + weight
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed

8 Rounds x Every 1:30

3 Strict Chin-Ups ( Use Band or Weighted )