Author: CFH

Deload – Not-Fran

A) 3 rounds not for time
10 lat pull downs
10 scap pulls / 5 tucked front lever raises
10 bar kips (with re grip)
10 kipping pull ups (2 sec pause in the top)
/ 10 Box assisted kipping pull ups (eli toinen jalka laatikolla ja 5 kohalla vaihto)

B) 3 rounds not for time
2-5 wall walk
10-20 plank plate steps (eli lankusta tepastelut kiekon päälle ja pois)
10-30 sec headstand (seinää vasten tai vapaalla)
10-20 Lateral steps (edes takaisin sivuttaista liikettä lankussa, boksilla tai seinää vasten kässärissä)

C)
Tabata1
Hollow rocks & arch rocks
Tabata2
Hollow hold & arch hold

Deload – Snatch technique

EMOM5
1 Muscle snatch + 1 snatch balance

EMOM5
1 high hang power snatch + 1 high hang squat snatch

EMOM5
1 low hang power snatch + 1 low hang squat snatch

EMOM5
1 squat snatch

Deload – Back Squats

2 x 5
2 x 3
2 x 1

Deload – Metcon in pairs

2 x AMRAP8 / rest 4

A)
20 cal Row
20 Box jumps
20 DB snatch (alternating)

B)
400 m run (200m both)
20 Wall Ball
20 Single arm DB devils press (alternating)

Deload – EMOM30

1. Row
2. Box step overs (no weight)
3. Bike
4. Down and ups (burpee ilman hyppyä ja käsien nostoa
5. Ab Mat Sit ups

Deload – Gymnastics skills

BMU / C2B / Pull-up practice for 20minutes.

Deload – EMOM20

1. BMU / C2B / Pull ups – valitse 1 liike mitä teet koko treenin
2. Kevyt ergo (row,bike,ski)
3. Pistol squats / assisted single leg squats
4. Kevyt ergo (row,bike,ski)

Deload – Clean & Jerk technique

EMOM5
2 Muscle clean + 2 push press

EMOM5
2 tall clean + 2 behind the neck jerk

EMOM5
1 power clean + 1 push / split jerk (+3 sec pause on the catch)

EMOM5
1 squat clean + 1 push / split jerk

Snatch – Part A

EMOM5
– Muscle snatch
– Power snatch
– OHS

Snatch – Part B

2 rounds, E2MOM
3 reps @65-70%
2 reps @75-80%
1 rep @85-90%

Paused OHS

Paused OHS (3 sec pause at the bottom)

4 x 3 Every 3 minutes

We should be starting to be getting the fell of being rock solid by now.

Take it easy with

AMRAP45
– 3 min aerobic work (erg / running)
– 10 band pull aparts
– 10 band pass throughs
– 3 min aerobic work (erg / running)
– 5+5 turkish get ups
– 10+10 single arm ohs
– 3 min aerobic work (erg / running)
– 10 m inch worm
– 10+10 squat rotation

Front Squats

6 x 4 @80% Every 2,5 min

Accessory & Strongman conditioning

AMRAP10 with a partner, YGIG:
– 20 m DB front rack lunge (10m each)
– 10 Burpee deadlift (5 each)
– 20 DB box step overs (10 each, db's hanging)
– 10 Burpee deadlift (5 each)

RX 2 x 22,5/15kg DB
Scaled 2 x 15/10kg DB

RMU Practice

Drillejä:
-Rengaskippi – lantio kohti renkaita
-Kääntö matalissa renkaissa
-Skin the cat
-Avustettu RMU

EMOM Metcon

EMOM20

RX
1. 15 T2b
2. 50 DU's
2. 15/12 Cal AB
4. Rest

Scaled
1. 12 Knee raises
2. 25 DU's / 50 Su's
2. 12 / 9 Cal AB
4. Rest