Rest / Open Gym
Rest / Open Gym
Jyystö 280923
EMOM 45:
1) 8-15cal row
2) 8-12 wb 9/6 kg
3) rest
4) 8-15cal bike/echo-bike
5) 8-12 burpee
6) rest
7) 30-50 du
8) 8-12 sa devil's press (4-6+4-6) 17,5/12,5kg
9) rest
Author: CFH
Deadlift
Deadlift 3 x 8 (4RIR)
Rest 3 min between sets
Reps In Reserve (RIR) are the number of reps or repetitions you can accomplish before hitting a technical failure or before you miss a lift.
Condtioning / Intervals
4 x 4 min on / 1 min off (abab)
A)
400 m Row
20 Box Jump
-> Rest of the time Burpees for reps
B)
400 m Run
20 KB Swing
-> Rest of the time Bike / Ski for cals
RX:
Box jump 24/20 inch box
KB swing 32/24kg
Scaled:
Box Jump -> Step up
KB swing 24/16kg
Gymnastics strength work
EMOM12
1. Ring Support*
2. Lat pull down
3. Shoulder taps
4. Kipping
Conditioning / Gymnastics
18 x 40 sec on / 20 sec off
- Push*
- Recovery paced erg
- Pull*
- Recovery paced erg
- Jump rope*
- Recovery paced erg
Valitse liikkeet oman voima- ja taitotason mukaan seuraavista:
Push = Strict HSPU, Kipping HSPU, Box HSPU
Pull = RMU, BMU, C2B, Pull up, Ring Row
Jump Rope = SU's, DU's, CO's
Snatch
6 sets Every 2 minutes
1 x Segment snatch (at the knee) + 2 Snatch
Back Squat
2 rounds
8 @ 66-70%
6 @ 70-74%
4 @ 74-78%
New set every 3 minutes
Rest / Open Gym
Rest / Open Gym
Sweat sesh
AMRAP20
10 cal Row
10 erg over burpees
15 cal row
10 erg over burpees
20 cal row
10 erg over burpees
…* add 5 cals to row each rounds
Rest 5 min
AMRAP20
10 cal bike / ski
200 m run
15 cal bike / ski
200 m run
12 cal bike / ski
200 m run
…* add 5 cals to bike / ski each rounds
Gymnastics work
EMOM12
1) Gymnastics swimming
2) Kips at bar / rings
3) Shoulder taps
4) DU / CO practise
Snatch Technique
A)
3 x 3 Power Snatch *3sec pause in the catch
B)
3 x 3 Deep Power Snatch *3sec pause in the catch
C)
3 x 3 Squat Snatch *3sec pause in the catch
Snatch
EMOM10
1 Snatch
Rest / Open Gym
Rest / Open Gym
Jyystö 210923
AMRAP 40:
50 Du
40m KB farmers carry @2×32/24kg
30 air squats
20 hr push up
10 pull-up/ring row
5 burpees
Functional Bodybuilding
EMOM35
1. Gorilla Row
2. Lateral raise
3. Rest
4. Reverse Lunge
5. Wall-Sit Clamshell
6. Rest
7. Banded Dead Bug
8. KB side bend
9. Rest
10. Good morning
11. Slider hip bridge
12. Rest
Clean Technique
A)
3 x 3 Power Cleans *3sec pause in the catch
B)
3 x 3 Deep Power Cleans *3sec pause in the catch
C)
3 x 3 Squat Cleans *3sec pause in the catch
Jerk Technique
A)
3 x 3 Dip and drive *3sec pause in the dip
B)
3 x 3 Tall Split Jerk *3sec pause in the start pos.
C)
3 x 3 Split Jerk *3sec pause in the dip + 3 sec pause in the split
Clean & Jerk EMOM
EMOM10
1 squat clean + 1 split jerk
50% ish eli kevyet painot!