EMOM 12:
1. 5 high box jump
2. 1 set of rmu/bmu drill OR strict pull ups @ challenging
3. 40s recovery erg

10min skill practice (for quality):
RMU:
- low ring transitions
- ring support/bottom hold
- kipping with rings
- hips to rings
- assisted rmu

BMU:
- low bar transitions
- jump to hollow
- hip pop / hip to bar
- jumping bar muscle up
- banded / assisted bmu

3×3@60%, rest btw sets 3min

AMRAP 16, With partner

50 Push-Ups
100 Air Squats
50 Calories Bike
100 Sit-Ups
50 Box Step-Ups

Split as you like

Warm Up
band pulls + banded hip activations
then 3 rounds
1min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
15 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+2reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+4+4+4reps@65-75-80-85% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 5+4+4+4reps@45-55-60-65% +8-10 alt hand bicep curls with dumbbells (4-5 reps per hand)
rest 2-3 min bwn sets

Metcon (80% effort)
For quality with easy/moderate pace on bike and unbroken sets on other movements
18-12-6 reps
calories air bike
perform 8-10 farmers hold walk lunges with 16/24kg kb's

rest 3 min

6-12-18 reps
calories air bike
perform 6-8 weighted box step overs with 50 cm box with 16/24kg kb's

rest 3 min

18-12-6 reps
calories air bike
perform 8-10 front rack hold walk lunges with 16/24kg kb's

female calories 15-10-5.

Push Press
6 x 2. Every 60s.
– These are SPEED Reps. – 2-3 Warm-up sets
– work on explosive leg drive and full extension!

5 kierrosta

400m juoksu
10 etunojapunnerrus käsien irrotuksella
200m juoksu
10 yleisliike

Aikaraja 25min

3 kierrosta

8+8 gorillasoutu
12 kp hauiskääntö

HEAVY+ WEEK 8/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BAND FACE PULL

10× GORILLA SQUATS *wide stance

10× GORILLA SQUAT "JUMP" *kyykkää toinen käsi selän takana ja toinen edessä koskettaen lattiaa, nouse ylös kevyesti hypäten käyttäen jalkaterät vierekkäin, vaihda samalla käsien paikat toisin päin

5+5× GLADIATOR ALTERNATING DIG DEADLIFT *DB/PLATE - pidä kuorma kokoajan käsissä ja käytät ristikkäisen jalkaterän edessä koskettaen lattiaa

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH PULL + DIP SNATCH + SNATCH from ABOVE KNEE *use straps
2×2× 1+1+2@barbell, 1+1+1@up to 79-82%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from ABOVE KNEE +
BLOCK POWER CLEAN from ABOVE KNEE +
BLOCK CLEAN from ABOVE KNEE + PUSH PRESS + SPLIT JERK *split jerk to the other side on the next set
2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 75-78%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5 seconds pause in the bottom, slowly down and explosive up!
3@barbell, 3@40%, bs-%, rest btw sets 2min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, rest btw sets 2-3min, *AMAP = as many reps as possible

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SNATCH LIFT OFF + SNATCH PULL + TRAP SHRUGS *trap - sn-grip
3× 3+1+3@85-90%, sn-%, rest btw sets 2min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, rest btw sets 2-3min, *AMAP = as many reps as possible