For time

75/60 Cal Bike
6 Rope climbs
+
4 Rounds
10 Wall-facing handstand push-ups
20 Toes-to-bars
30m SB bear hug carry @ 68/45kg (150/100lbs)
+
6 Rope climbs
75/60 Cal Bike

Time cap. 30:00

Overview. A triplet with Bike/rope climb buy-in. Assess the workout (potential limiters and opportunities) before starting. Will you be limited by one or more of the movements, or will conditioning/pace be the limiter?

The movements are quite complimentary (fatigue not accumulating in the same muscle groups) which means you can push hard if there are no bottleneck movements.

Strategy. Your first Bike pace won’t make a big impact on your overall time, but it can be an opportunity to get a “lead” to start. Depending on your rope climb capacity, these might take 1:15 to 2:00 (choose the option accordingly), so aim to stay < 4:00 in the buy-in/out.

For the triplet, you might want to break the HSPUs and TTB from the start to avoid longer rests in the later rounds. Quick breaks work well for TTB but account for having to wall walk back up for the HSPUs ( = longer breaks). Aim to always pick the sandbag right up after the toes-to-bars and go unbroken if you possibly can.

Grip should be ok for the final rope climbs but be prepared that these are slower than the 1st ones. Challenge yourself to push the pace on the final Bike!

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your run pace at the start/end of the workout?
– How was your pacing through the triplet? Were there movements you could have done faster? What about those where it would have been better to take breaks/move a bit easier?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Rope climb → Rope climb pull-ups (2-3/rope climb)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice
Toes-to-bars → Toes-to-rings → V-ups → Tuck ups
SB carry → lighter bag → Dual KB front rack carry @ 2 x 32/24kg (70/53lbs) or lighter

Lämmittely, 10–12 minuuttia

Pidä huolta keskivartalon ja alaraajojen monipuolisesta lämmittelystä. Kiinnitä huomiota myös yläselän lihasten aktivointiin.

Maastaveto
4x6, RPE 7 tai noin 65–75% 1RM tuloksesta.
- Merkkaa tulokseen maastavedon paino (deadlift).
- Prosentit ovat suuntaa antavia, tähtää päivän RPE-arvon toteutumiseen.

Kulmasoutu lattiasta (tanko)
3x10, RPE 7
- Pyri pitämään selkä vaakatasossa. Painot osuvat lattiaan toistojen välissä.

Kapea maljakyykky tai etukyykky
3x8, RPE 8
- Kohdennettu etureisille. Tee liike kantapäät korokkeella, kapea jalkojen asento, työnnä polvia eteenpäin ja laskeudu korostetun hitaasti ala-asentoon.
- Voit tehdä liikkeen joko maljakyykkynä tai etukyykkynä.

6x5min AMRAP’s / 2min REST

A)

3 Box over burpee 75/60cm

6 DL 110/80kg

9 HS Walk/ 18 Shoulder
12 T2 ring

B)

3 DB Thruster 2x25/17,5kg

6 MU / C2B / pull up

9 HSPU (strict or kipping)

12 T2B

C)

3 Devil’s press 2x25/17,5lg

6 Ring dip

9 Pistol squat

12 GHD sit up


Veto RiVe-otteella (clean pull)
50%x6
70%x5
90%x4
(95-105%x3)x3
Prosentit rinnallevedon yhden toiston maksimista.

Kyykky 3x5x65%

Sjmv 5x12x40-50%

Yhden käden kulmasoutu 3x20 / käsi

Etuheilautus 1x50

*you can use straps

3@up to the maximal weight of the day! - nearly 3RM - NO FAILURE - 1 reps in reverse! rest btw sets 3-4min

MODERATE WEEK 2/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP + HALF ROLL TO COMBAT STANCE

10×/side + 10×
1-ARM BENCH PRESS IN HOLLOW + GLUTE-HAM BRIDGE WALKOUT

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: 1-ARM BENCH PRESS IN HOLLOW

video: GLUTE-HAM BRIDGE WALKOUT

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
*jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2×2× 1+1+1+1+1+1@barbell, rest btw sets 2min

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SNATCH + SNATCH PUSH PRESS + PAUSE OHS *2-3sec pause in the bottom *vauhtipunnerrus - koita pitää mahdollisemman pitkään kantapäät lattiassa
2× 1+2+2@barbell, 1+2+2@up to 68-73%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + MUSCLE CLEAN IN CLEAN + PUSH JERK
*jää tall:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen fs ylös *push jerk - niijaus alle
2×2× 1+1+1+1+2@barbell, rest btw sets 2min

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CLEAN + PUSH JERK IN SPLIT *split jerk to the other side on the next set
2× 1+2@barbell, 2-3× 1+2@65-68%, jerk-%, rest btw sets 2min

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DEFICIT SNATCH DEADLIFT with SLOW ECCENTRICS *3-6 seconds slow eccentric *put a rubber mat under your feet *you can use straps
3@barbell, 3@3-4 set rises to moderate heavy weight, rest btw sets 3-4min

...jatka edellisestä kuormasta nousua normaali tempaus maastavedolla päivän 3 toiston maksimiin - jätä 1 toiston vara.

SNATCH DEADLIFT *you can use straps
3@up to the maximal weight of the day - nearly 3RM - NO FAILURE - 1 reps in reverse! rest btw sets 3-4min

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video: PRESS IN SNATCH

video: SNATCH PUSH PRESS

video: PUSH JERK IN SPLIT

video: DEFICIT SNATCH DEADLIFT

video: SNATCH DEADLIFT

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 12 reps, rest 30sec, SET 2: 12 reps, rest 45sec

12× + 12× DB BENCH PRESS

12× + 12× LAT PULLDOWN *wide grip

6+6× + 6+6× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

12× + 12× DB ZOTTMAN CURL

12× + 12× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 30 seconds, SET 2 rest 45 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

3@up to 75-80%, rest btw sets 2min

2-2-2-2-2

Warm up to a challenging weight and maintain that weight for all 5 sets. Sets every 2:30min

Vala-allemeno
4sarjaa
-2 @90-105%