If you take class today, do so trough out the cycle!

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Macho man prog 4.
EMOM10
3 Power clean
3 Front squat
3 Push jerk

@75/52,5kg

Accessory
3 Rounds for quality: YGIG
A1. 20 Barbell hip thrust @20/15kg
A2. 20 Russian twist with plate
@15/10kg

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3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold

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2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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For 25 min AMRAP
2 round of DT (60/42kg )
2 round of Nate(24/16kg)

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12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

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• Muscle-ups -> banded -> c2b
• HSPU -> 1 abb mat ->DBL DB z press - PICK ONE SCALE AND USE IT TROUGH OUT AMRAP

BikeERG 300 cal

4 Rounds:
Narrow grip bench press (4 + 4) V.1-2
Rest 1min
Pull up (4+4) V.1-2
Rest 1min
Huom!
Toistojen 4+4 välissä 30s tauko. Toistoreservi kummankin liikkeen kaikissa sarjoissa 1-2.

EMOM10
For quality:
1. 1-5 Bar MU/RMU
2. 5-12,5m HS walk

Lisää toistoja/matkaa viime viikkoon.Skaalaa MU kumpparilla. RPE2-2,5

Core

50 abmat sit-ups
40 hollow rocks
30 sec hollow hold
20 tuck-ups
10 Alt. v-ups (puolilinkkaria)

TC: 8 min

Up to heavy 2RM. V.1-2
Cluster sets:
4 x (3+3) @77,5%-82,5% of last week daily max or V.1-2 (1-2 toistoa varastoon)
30sec rest between 3+3 and 2.30min rest between sets.

40 min

20 Kahvakuula heilautus
Lepo 30 sek
10 Yleisliike
Lepo 30 sek
20 Kaloria laite
Lepo 30 sek
10 Maljakyykky
Lepo 30 sek

21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
21.4 begins immediately upon completing
or reaching the time cap for 21.3.

21.4
Complete the following complex for
max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.
Time cap: 7 min.

Only one barbell may be used for both 21.3 and 21.4. The
athlete MUST change the load on their own bar. They are
not permitted to receive any assistance.
The athlete’s score MUST be recorded in pounds. The
minimum weight increment allowed is 1 pound. If lifting
in kilos, the athlete’s score must be converted to pounds
prior to score submission. Round up to the nearest pound
when recording scores. Men are required to use a 45-lb.
(20-kg) bar. Women are required to use a 35-lb. (15-kg)
bar.
Collars must be placed on the outside of the plates for
each attempt. Collars cannot be included in the total
weight.

Power cleans, squat cleans, and split cleans are
permitted.

Hang power cleans, hang squat cleans, and hang split
cleans are permitted.

A press, push press, push jerk, or split jerk are all
permitted as long as the required finish position is
achieved.

♀ 65 lb.
♂ 95 lb.
Time cap: 15 min.
NOTES
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
Teenagers 14-15
♀45 lb.
♂65 lb.
Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
Scaled Masters 55+
♀35 lb., perform sit-ups, then jumping pull-ups, then
chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then
chin-over-bar pull-ups

Warm up 2 rounds:
8/8 Windmill
10 Plate squat with 2sec hold
10/10 One leg RDL
10 Banded press
10 Banded pull apart with 5sec hold
15sec/15sec Pallof press hold
5 Broad jump @60-70% effort

Lähtö pukeilta/korotettuna polven yläpuolelta.
Clean pull + Squat clean
3 x 1 + 3 @70-75%
3 x 1 + 2 @75-80%
Pidä painot teknisenä!

Split jerk pukeilta /räkistä
5 x 3 Up to 75-80%
Pidä painot teknisenä!

Every 3:00 x 6 (18min)
15 T2B
12 DB Single Arm Box Step Ups 22,5/15kg

• Toes to bars should be 1-2 sets.