Metcon (quality)

18 minutes for quality & minimum rest of:
20/15 Calories standing bike, damper set 10
10 Knees to elbows
10 Kettlebell taters - light/moderate

Warm Up
2 rounds
1 min row
:20 mountain climbers
:20/20 side plank holds
10 scapula rolls + 10 ring row
10 barbell tempo bench press

Strenght
Tempo Bench Press 5x5reps@40-60% of 1rm
take 3 seconds for lowering down each rep. Perform 10 alt hand kb gorilla row after bp. (5/5 per hand)
rest 2-3 min bwn sets

Gymnastics
Ring or Bar Muscle ups 5x3-5 reps
rest 1-2 min bwn sets

Metcon (keep easy or moderate pace,)
3 or 4 rounds
20/15 cal row
20/15 push ups (split these in 2-3 sets)
20 goblet hold lunges in place @16/24kg
20 v-ups or ghd sit ups

Accessory Work
2x12/12 single arm db press
2x12/12 single arm db upright row
2x20-30 weighted russian twits feet on the ground
rest as needed

45min AMRAP
Ergo 50cal
50 air squats
50 up down
50 sit up
rest 1min
Ergo 40 cal
40 air squats
40 up down
40 sit up
rest 1min
Ergo 30 cal
30 air squats
30 up down
30 sit up
rest 1min
Ergo 20 cal
20 air squats
20 up down
20 sit up
rest 1min
Ergo 10 cal
10 air squats
10 up down
10 sit up

MODERATE WEEK 5/9

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WARM UP n. 10min

2 rounds: no shoes

12 step BEAR CRAWL + 12 step CRAB WALK FORWARD
6+6 WINDMILL with PLATE/KB
12 step OH DUCK WALK with PLATE
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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video: BEAR CRAWL

video: CRAB WALK

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SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2[1+2+2]@barbell, 3-4[1+2+1]@up to 57-61% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4[1+2+1]@up to 57-61 jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
4x3@90-95% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 JEFFERSON CURL *bb
12 HANGING LEG/KNEE RAISES

Rest as needed

MODERATE WEEK 5/9

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WARM UP n. 10min

2 rounds: no shoes

12+12 step 1-ARM OH WALKING LUNGE with DB/KB
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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video: 1-ARM OH WALKING LUNGE with DB/KB

video: THORACIC EXTENSION ON BENCH/BOX with STICK, kohdassa 8:25min

video: REVERSE CRUNCHES

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SNATCH
2x3@barbell, 3x3@up to 70% sn-%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3[1+1]@up to 70, 2x2[1+1]@70% jerk-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot + TRAP PULL
3[4+2]@85% jerk-%, rest between sets 2min

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SEATED PRESS
3x6@RPE7, (could do 3 more reps), rest between sets 2min
*6@rpe7 -- target load of max ~76%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 PULL UPS *myötäote / 12-16 cable LAT PULL DOWN
8 HIP TRHUST with BB
12 DIP / BENCH DIP

Rest as needed

5 sets of 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk
Sets 1-2: @65% of limiting lift
Sets 3-4: @70%
Set 5: @75%
- Pause Power Clean/Pause Push Jerk: pause in receive for 2sec
- Rest 2min btw sets

EMOM12:

Track 1:
a) 60% of chin ups + 8-12 push ups
b) 8-12 bent over row (RIR 2-3 on each set)
c) rest

Track 2:
a) 5 x 4s negative chin ups (RIR 0-1 on last set)
b) 8-12 push up
c) rest

3-4 rounds for quality, rest as needed
a) 6-10 feet elevated ring row
b) 5-10m HSW / 6-10 wall supported plate step up / 10-20 shoulder tap on box
c) 15-30s hollow hold

A1) Strict HSPUs 3x3
A2) Kipping HSPU 3x6
A3) hold HS for 3x30s
rest 2min

Bench Press, 1-2 sec pause on Chest

Five Set of 3

Go Every 2:30