For time:
1600m Run
- Rest 2min
800m Run
- Rest 1min
400m Run

Hatch squat week 9 day 1

*barbell in the clean rack position, start on the weaker foot

3+3@up to 45%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min

Perform 6 sets of 3 reps full clean

Warm Up
Speed Ladder Drills for 5 minutes
straight to
5x4 jumping over hurdlers inside 5 minutes (tai 4 korkeaa tasajalka hyppyä kuvitteellisten aitojen yli) (ota pari eka hyppy kierrosta iisimmin)
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squats
5 tall cleans

Strenght
In the Hole Front Squat 4x5reps@55-65-70-70% of 1rm
rest 2-3 min bwn sets

Weightlifting
3-4x1 clean pull + 1 hang power clean + 1 hang squat clean @40-70%
3-5x1 squat clean + 2 hang squat clean @70-85%
rest as needed bwn sets

Metcon prep:
2 sets
6 front rack walk lunges + 2 shspu + 6 box jump overs + 1-2 rmu/bmu/burpee c2b pull ups
rest 1-2 min bwn sets

Metcon
4 rounds for time
16 front rack walk lunges @RX DB's
6-8 wall facing strict hspu / strict hspu (should be challenging, in 1-2 parts)
16 box jump overs @50/60cm
2-4 ring muscle ups / 4-6 bar muscle ups OR Burpee c2b pull ups
time target is 11-14 minutes
Tässä metconissa ei ole tarkoitus vetää all out vaan sellaista tasaista tekemistä ja oppia säätämään voimavarat oikein että mm. muscle upit ja hsput kulkis hyvin ja aika samalla tavalla joka kierros.

25min

10 raaka tempaus 50/43/35/30kg
400m juoksu
max toistot leuanveto

Tee katkeamaton sarja leuanvetoja, tulos vedetyt leuat.

EMOM 36 (0:40 work / 0:20 rest)

1) 6-8 KB Hang clean and jerks*
2) 5-10 Bar muscle-ups
3) 12-20 Wall balls @ 14/9kg
4) 6-8 Burpee get overs, 48″
5) 20m Sled push**
6) Rest***

• Weight options. 2 x 32/24kg, 2 x 24/16kg, 2 x 16/12kg, these should be heavy sets ** Sled weight. Challenging weight you can complete in 40-seconds or so (Friction varies so much based on your sled and the surface that prescribing specific weights is not meaningful) *** Rest an additional minute if needed to maintain your movement quality / repetitions

Overview. The primary focus of these sessions is your movement-specific work capacity. Throughout the block, we’ll tackle challenging movements in these EMOM formats. Your goal is to A) move well, B) build movement volume, C) build movement cycle speed.

Adaptation. Improve your movement-specific work capacity. Improve durability.

Effort. 5:00 on / 1:00 off for 6 rounds @ steady.

Feel. Each minute should be challenging, but not a grind (RPE 7-8/10). Aim to maintain your repetitions throughout.

Debrief.
– How did you find these movements for you? Which ones were easier and which ones more challenging? Why?
– Were you able to keep a steady grind through each piece?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Bar muscle-ups → Reduce reps (3-4) → Chest-to-bar pull ups/pull ups (10-20 reps)
Wall balls → 9/6kg (20/14lbs) ball
Burpee get overs → Burpee box jump overs, 24 or 30”
Sled push → If no sled available: SB bear hug carry or Yoke carry @ moderate weigh

8 rounds, 30 secs per station, for max reps of: (total 32 mins )
USA Kettlebell Swing, 24/16 kg
Rest 30 secs
Sit-up
Rest 30 secs
Box Jump Over, 60/50cm
Rest 30 secs
Machine Calorie
Rest 30 secs

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

LIGHT-MODERATE WEEK 4/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
10+10/side BAND PULL APART + BAND 1-ARM FRONT RAISE
10 step OH WALKING LUNGE with Thoracic ROTATION *plate
10x/side 90/90 HIP FLEXOR STRETCH
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: BAND PULL APART

video: BAND 1-ARM FRONT RAISE

video: 90/90 HIP FLEXOR STRETCH

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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SNATCH
2x3@barbell, 3@up to 80%, sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK + SPLIT JERK *tall flat footed, split both side 2=1+1
2x2x[1+1+2]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1+1@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
3x3@last week drop sets 95%, fs-%, rest btw sets 3min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

EMOM 20:
1: 30 DU
2: 9 T2B, unbroken