Author: CFH

Back Squats

E3MOM

1 x 10 reps @add 2,5-5kg to last week
3 x 5 reps @keep the same weight, should feel easyish after the ten rep set

Conditioning

AMRAP20
in teams of 2

50 Cal Row
50 Thrusters (RX42,5/30kg SC30/20kg)
50 Line over Burpees

You go I go, split reps how you like!

Power Clean

E2MOM

3 x 3 @70%
3 x 2 @80%

Clean Pulls

E2MOM

3 x 2 Clean Pulls from the floor + 3 Hang Clean Pulls @ 90-100% 1RM clean

Split Jerk

E2MOM

3 x 3 @70%
3 x 2 @80%

Rest / Open Gym

Rest / Open Gym

Jyystö 250424

Conditioning AMRAPs x3, 5min rest between

Set 1: AMRAP10

Bike 12/9cal (C2, echo)
12 KB DL
9 KB swing
6 KB goblet squat
6 burpee over KB (lateral, jump or step over)

Set 2: AMRAP10

50 DU (SU)
10 WB
8 TTB (kipping leg raises)
6 Burpee to target

Set 3: AMRAP10

Row 12/9cal
6 DB snatch right
6 DB thruster right
6 DB snatch left
6 DB thruster left
6 Burpee over rower (lateral, jump or step over)

• Painot KB: 16-32, DB: 7,5-22,5
• Syke 70-85%, keskity laadukkaaseen liikkumiseen ja järkevään vauhtiin.

Conditioning

EMOM32 (RX)
1. 18/14 Cal Row
2. 20 KB Swings @24/16kg
3. 20 Box jump overs
4. Rest
5. 16/12 Cal Echo Bike
6. 20 Wall Balls @20/14lbs
7. 60 DU's
8. Rest

EMOM32 (SC)
1. 14/10 Cal Row
2. 15 KB Swings @20/12kg
3. 15 Box step overs
4. Rest
5. 12/8 Cal Echo Bike
6. 15 Wall Balls @14/10lbs
7. 60 SU's
8. Rest

Accessories

12 x 30 sec on / 30 sec off

1. Hollow flies
2. Gymnastics swim
3. Plank Hip twists
4. Seated pike leg lifts

Strength work

Strict Chest to bar Chin Ups & Strict Dips

3 rounds
Every 2 minutes (ababab = 12min)
A) Strict Chin ups
B) Strict Dip

Level1
A) 5-10 x Banded / Low Bar Chin Ups
B) 5-10 x Feet assisted Box Dip

Level2
A) 5-10 x Bodyweight Chest to bar Chin Ups
B) 5-10 x Bodyweight Ring Dip

Level3
A) 5 x Weighted Chest to bar Chin Ups
B) 5 x Weighted RIng Dip

Skill Capacity Work

6 x every 3 minutes alternating between A & B

RX
A)
1 unbroken set of BMU / Pull ups, followed by an unbroken set of T2B
Rest of time easy paced erg or run

B)
1 unbroken set of handstand walk
10-20 Pistol Squats
Rest of time easy paced erg or run

SC:
A)
1 unbroken set of Kipping leg raises (as high as possible) followed by an unbroken set of kip swings
Rest of time easy paced erg or run

B)
1 unbroken set of HS / Plank Shoulder taps
10-20 Assisted single leg squats
Rest of time easy paced erg or run

Power Snatch

E2MOM

3 x 3 @70%
3 x 2 @80%

Snatch Balance

E2,5MOM

4 x 3 Snatch Balance (2-3RIR)

Conditioning

AMRAP12
200 m run
12 DB Snatch
9 DB over burpees

RX 22,5/15kg
SC 15/10kg

Rest / Open Gym

Rest / Open Gym

Sweat

in teams of 3
AMRAP30
– 1 rope climb
– 4 Single arm DB devils press
– 6 Cal Row

200m run

One does the amrap, one runs and one is resting.
Switch spots when the runner is ready.

Core

Tabata
Tuck ups + Hollow hold

Weightlifting

5 x 3-position squat snatch @60% from 1 rm snatch
high hang, low hang, floor
Every 2 minutes

Strength circuit

Every 90 sec x 12

1. 8 Front Squats
2. 10-20 Push Ups
3. 10-20 Reverse flies
4. 10-20 Hollow rocks

TIMO 30

Coach Timon 30-syntymäpäivän kunniaksi Timo tarjoaa extratreenin nimeltä: "Timon metabolinen asidoosi". Tsekkaa Facebookista Herttoniemen Ristiinkuntoilijat -ryhmästä milloin synttärisankarin seuraan voi liittyä jumppaan tai tee halutessasi itsenäisesti. HBD Timo!

For time:

Buy in 400m run

30 Bar over burbee
30 C2B
30 Double KB Hang clean and jerk @2 x 20/16kg
30 Double KB front rack walking lunges @2 x 20/16kg
30 T2B
30 Snatch @60/45kg
30 GHD sit-ups
30 Deadlift @100/70kg
30 D-ball clean @60/40kg
30 Thruster @60/45kg

Buy out 400m run

Rest / Open Gym

Rest / Open Gym

Jyystö 180424

Warm-up:
5min work
5cal erg
5 RDL
5 muscle clean
5 press

• tyhjä tanko, lämmittelyn jälkeen nousu omaan tahtiin painoon millä aikoo tehdä.

E2MOM, 5 rounds
1) 12/9 cal erg+5 Power clean
2) 12/9 cal erg+5 STOH
3) 12/9 cal erg+5 C&J
4) Rest 2min

Rx+ 70/50
Rx 60/40
Scaled 50/35

• laitteissa maltillinen vauhti, tanko liikkeet nopeina ykkösinä. Tunne, että jaksaisi vielä mennä 1-2 kierrosta samalla intensiteetillä.