Street workout

Tule ja ylläty :)

A.) ×2
Wu+
Muscle snatch +tall snatch +snatch balance w/10.sec pause atg
3+3+1

B.1) Snatch
8×2 @75-80%

C.) Clean & Jerk
1.) Building weight
2.) 3×1+1 @85%

D.1) Back squat
5×2 @90%

E.1) Barbell Strict press
Building weight
3×10

Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Weighted Strict Chin Ups 5x3reps@55-65% of 1rm
go new set every 1.5-2 minutes
you can go this also as superset and then go new set for every 2-2.5 minutes.

Metcon
For Time:
21 Thrusters (52/35kg)
9 Rope Climbs

15 Thrusters
6 Rope Climbs
9 Thrusters
3 Rope Climbs
tavoite aika 9-12 min. time cap 15 min.

Mieti järkevä taktiikka tähän treeniin, thrusteri paino on semiraskas, sanoisin kuitenkin ettei mahdoton. Kokonaisuushan on 45 thrusteria ja 18 köysikiipeilyä eli jos oot suht apina tää treeni rx toistoilla on tehtävissä.
Voit myös skaalata thruster painot 42.5/30kg ja köydet eim 7-5-3 niitä siltikin tulee 15.

Accessory Work
2-3x 40m of moderate sledge push
2-3 x 8 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

*lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

TAI

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

3 Rounds:
400 Meter Run
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
If we are not running today, a 500/400m row fits well here.

AMRAP 24:00 with a Partner
10 Reps of Complex: 1 Power Snatch + 2 Overhead Squats @50/35kg
20 Burpees
30 Double Unders
600m Row or Ski / 1200m Bike
- Goal: Challenging pace, split all work evenly.

RX+: 60/43kg, 30DUs each.

Extra:
5:00 easy pace Bike, Row, Jog etc
+
Hollow Rocks: 20s on 10s off x 8

Penkki 4x1x80%

Kyykky 2x5x70%

Pystypunnerrus 5x5-8

Bulgarian Split Squat 5x6 / jalka

LOAD

2-3 rounds, 60-sec rest between rounds.

Supported handstand + hinge – Maintaining trunk control and length throughout spine – 12 reps.

GO every 5 min x 6

A1. In 5 min:
Burpee box jump overs x 10
Farmers walk 60m @2 x 32/24kg kb
Ski/row 14/12 cal.

A2. In 5 min:
Slamball x 30
Run 200m
Push ups x 15

A3. In 5 min:
Hang squat clean x 10 @2 x 22,5/15kg db
Air squats x 20
Pull ups x 30