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MA 22.11.
Strength: A1) Max reps strict pull-ups (version with 6+ reps)
A2) Max reps strict hspu (version with 6+ reps)
Metcon:
EMOM 12
1. Row 2. Bike 3. No push-up burpee
5 min walk
EMOM 12
1. Hollow arch rolls 2. Cossack squat 3. Passive hang
TI 23.11. (Painonnosto)
Oly: A) 6x:
3 Paused push press (pause in dip 2s and overhead 2s)
- New set every 90s
- RPE 6-7
B1) 6x:
3 Tall clean
- new set every 90s
- RPE 6-7
B2) 6x
3 Halting clean pulls (pause below knee + above knee)
- New set every 90s
- RPE 6-7
TO 25.11. Skill: Kipping & BMU
Metcon:
40-30-20-10
Air squat
Mountain climber
Sit ups
DU
TC 15min
PE 26.11. Oly: A) 6x:
2 Dip snatch
- New set every 90s
-Building up in weight but max RPE 8!
B) 6x: 3 OHS -New set every 90s
- Tempo 5311
Metcon:
"Snatch DT"
5 Rounds for quality:
12 Snatch grip deadlift + 9 Hang power snatch + 6 Behind the neck push press
- Movement focus
LA 27.11. Strength:
3x
4 BS with 2s pause in the bottom
- New set every 3 min Partner metcon: A) AMRAP 7: 20 Cal row (one holds side plank) + 30 Syncro plate G2O 20/15
Rest 2 min
B) AMRAP 7: 20 Cal bike (One holds Hip thrust) + 30 Syncro KB swing 24/16
Rest 2 min
C) AMRAP 7: 20 Box step-ups + 30 Syncro DB clean and Jerk 22,5/15
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