BMU practice

*

EMOM x24

1) monostructural
2) 10 kbs + 10-15 sit up
3) 1-5 bmu / jumping bmu

Suorinjaloin maastaveto 5x6x50% (noin)

Pystypunnerrus käsipainoilla istuen 5x15

Yhden käden kulmasoutu 4x15 / käsi

Kapea penkki 4x8-12

Pullover 2x20
-kevyt/venyttävä

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

For time:
20-18-16-14-12-10-8-6-4-2
WB 9/6kg
1-2-3-4-5-6-7-8-9-10
Pull-ups

1 Set:

Max Unbroken Strict Pull Ups

DELOAD WEEK

For 32 minutes:
2min row
2min box step up (weighted)
2min shuttle run
2min turkish get-ups (alternating)

Maintain easy pace throughout the workout

4 sets of Overhead Squat
Set 1: 10 @55%
Set 2: 10 @60%
Set 3: 8 @65%
Set 4: 8 @70%
- Rest 2min btw sets

Build to a Heavy Single

EMOMx8

1) 3-10 ttb
2) 3-10 hspu or Db stoh

For time

-5 rds 4 thruster - 8 T2B - 16 reverse lunges 42,5/30kg
-500m SKI
-5 rds NATE: 2 MU - 4 HSPU - 8 KB Swing
-500m ROW
-5 rds 1 rope climb - 2 C&J - 4 BOB. 70/50kg
-500m AB
-50-40-30-20-10 reps of double-unders and sit-ups