A) 3 x 3-position muscle clean
1 high hang muscle clean
1 hang muscle clean
1 muscle clean
B) 3 x 3-position clean *kyykkyyn!
1 high hang clean
1 hang clean
1 clean
A) 3 x 3 paused push press
*2 sec paussi dipin pohjassa
B) 3 x 3 paused push jerk
*2 sec paussi vastaanotossa
Lepo / Open Gym
AMRAP30 in pairs
10 Wall Ball
10/8 Cal Row
8 Box over Burpee
One runs 400m while the other does the amrap. Switch after every 400m and continue where the other left off.
Tabata 1
Tabata 2
A) 3 kierrosta:
10 Lat pull downs
10 Jump to hollow and kip
3-5 tucked front lever raise / scap pull
B) 5 rounds to practise:
2-10 reps of BMU / Pull up drill of choice
AMRAP20
5-10 strict pull ups / 10 horizontal barbell row
20 m Double KB over head carry *pick weight
3+3 Turkish Get Ups
EMOM 40:
1) Ski 12/9cal
2) Wallball 12
3) Row 12/9cal
4) DU 30-50
5) Rest
EMOM10
1 Snatch Balance
5 x 3
2 min rest between sets
3 rounds for quality
10+10 Single arm OHS (db tai kb)
5+5 Prone Snow Angels
10+10 Hollow Flies
10-20 Hollow rocks
Lepo / Open Gym
5 x 3 Paused Split Jerk @70%
1 sec paussi saksissa
Every 3 minutes
2 x AMRAP7 in pairs as YGIG
3 minute rest between amraps
A)
14 Cal Row
14 Erg Over Burpee
14 Wall Ball
RX: 20/14lbs / SC: 14/10lbs
B)
14 Cal Bike / Ski
14 Box Jump overs
14 SIngle Arm DB devils press
RX: 22,5/15kg / SC: 15/10kg
Lepo / Open Gym
5 x 3 @70-80%
20 x 40 sec on / 20 sec off (käytännössä EMOM20)
1) Double DB walking lunges (*DB's in "farmers carry")
2) Side Bends KB / DB
3) Double KB Front Rack Carry
4) Strict hanging knee raises
5) Rest
HS & HSPU practise
EMOM16
1) 15-30 sec Headstand hold
2) 1 Wall walk to (10) shoulder taps OR HS hold
3) 5-10 Kipping HSPU / Negative HSPU / Box HSPU (*advanced voi tehdä myös deficit kipping HSPU)
4) Rest
AMRAP16
– 10 Horizontal Barbell Rows
– 10 Push Ups / Box Push Ups
– 10 Pistol Squats / Assisted single leg squats
– 15/12 Cal choice of erg
30sec ON/30sec OFF, 5 rounds
1) Row
2) Ab-mat sit-up
3) Echobike
4) DB snatch 15/10kg
5) DU
6) KB swing 16/12kg
7) WB 9/6kg
8) Burpee box over
9) Rest 1min