3x
10min ON/2min OFF

In Pair

A) Row
B) SkiErg
C) Bike/Echo

Warm Up
2 rounds
2 min cardio
8/8 single arm db bench press
8/8 scapula rolls + ring row
2/2 kb/db tgu @light weight

Rope climbing skill checking or prep for chin ups

Strenght
Bench Press 5-5-3-3-1-1-1 reps , build to heavy single.
rest 2-3 min bwn sets

Metcon
Emom 20
1) Burpee box jumps x 5-7 reps
2) Rope climbs 1-2 reps / Strict Chin ups x 4-8 reps
3) Ski or row x 40 seconds
4) Sandbag cleans x 4-6 reps or heavy db pc 4+4 reps

EMOM12:
a) 6-10 + 6-10 s.a. bent over row
b) 6-10 + 6-10 s.a. z-press
c) 6-10 lying windshield vipers (1 rep = both sides)

Käsipainoliikkeissä voit pyrkiä nostamaan painoja kierrosten edetessä, pidä kuitenkin huoli tekemisen laadusta äläkä anna esim. liikeradan kaventua.

E3MOM x3:
Track 1:
5 (weighted) pull up - one set (HUOM! MYÖTÄOTE)
1-5 wall walk (max. 5s rest between reps)

Track 2:
5 banded pull up - one set (HUOM! myötäote)
1-5 wall walk / feet on box wall walk (max. 5s rest between reps)
- if you can complete only partial rep in wall walk but feet on box is too easy version, add 5-15s hold at the top of the wall walk rep.

RIR 0-1 full reps in both movements

2-4rounds:

10-20s hollow hold
10-20s ring support
10-20s chin over bar

DELOAD-MAXIMAL WEEK 9/9

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WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

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KEPPIJUMPPA *kengillä tai ilman

10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
10 PRESS behind the head *korvan korkeus
10 BACK SQUAT
10 SHOULDER PRESS
10 FRONT SQUAT
10 PUSH PRESS
10 OHS
10 SNATCH
10 CLEAN
5+5 SPLIT JERK

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MUSCLE SNATCH
2x3@barbell, rest between sets 2min

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SNATCH
3x3@barbell, 4x2@50% sn-%,rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 4[1+1]@50% jerk-%, rest between sets 2min

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FRONT SQUAT
3x3@80%, rest between sets 3min

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STRENGTH PROGRAM

*etukyykyn tilalla takakyykky ja työntövedot päälle, muutoin sama ohjelma

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BACK SQUAT
2x4@40-50%, rest between sets 3min

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CLEAN PULL *full foot
2x1@100% jerk-%, rest between sets 2min

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Ski
10+10 1-Arm shoulder press
20 Banded pull aparts
10 Spike-ups with feet on rower
5 Box jumps

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STRENGTH

Shoulder press,
Build up to 5 rep max in 3-4 sets.
Then 4 x 5 @ 90% of the heaviest set of 5 shoulder presses.

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CONDITIONING

As many reps as possible in 5:00 minutes of:

4 Snatches 60/40kg
10/8 Calories bike erg

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

4 Clean and jerks 60/40kg
10/8 Calories bike erg

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

4 Thrusters 60/40kg
10/8 Calories bike erg

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ACCESSORY

Seated dumbbell shoulder press,
4 x 12 (moderate)

Skull crusher,
4 x 12 (hard)

1-Arm behind the neck tricep extensions,
4 x 12/12 (moderate)

Core:

3 Rounds of:
:30s Weighted candle stick toe touches
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right

B1) 4x3min AMRAP, 1min rest
3 power cleans 60kg/40kg
6 pushups
9 air squats

Morning Intervals, 4 x EMOM 6 min

A. EMOM x 6 min
Odd: Row
Even: Burpee Broad Jump

B. EMOM x 6 mins
Odd: Echo bike
Even: Burpee Over Line

C. EMOM x 6 mins
Odd: SkiErg
Even: Burpee Pull-Up (or Target Burpee)

D. EMOM x 6 mins
Odd: BikeErg
Even: Navy Seal Burpee (or Burpee + 2 Push Ups)

~1:30 minute rest between EMOM's

4 sets of Front Squat
Set 1: 1 @ 65%
Set 2: 1 @ 70%
Set 3: 1 @ 75%
Set 4: 1 @ 75+%
- Rest 2min btw sets
- Speed out of the hole