5:00 Max Cals on a Bike

Your choice Echo Bike or Bike Erg
Go hard and challenge yourself!

Extra:

Overhead Half Kneeling Hip Extension
3 x 10 each. Rest 60s

A) Box Squat
Build to a heavy 5 in 5 sets. Rest 2:00
- Have spotters in place for any heavier sets
- Box at parallel
- Option: 5 x 5 at moderate weight

B) RFE Rotational RDL + Split Squat
3 x 5 each.
- Go slow and work on balance. Easy to Moderate weight.

Core-EMOM10:
10-9-8...2-1 leg lift
1-2-3...9-10 russian twist (1 rep = both sides)
Optional: + 5 tuck up

Treenin flow:
1. min: 10 jalkojen nostoa, 1 russian twist ja halutessaan 5 tuck uppia.
2. min: 9 jalkojen nostoa, 2 russian twistia ja halutessaan 5 tuck uppia, jne.

3 rounds, no rest between moves, start from anywhere
2:00 Box Jumps w Step Down
2:00 Turkish Get-ups
2:00 Up-downs
2:00 Row/Ski/Bike

Goal: Sustainable pace, good feeling!

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
10 x ( Power snatch + Snatch) @ 65-70%
Lift every minute on the minute.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

10 x 2x(Power clean + power jerk) @ 65-70%
*(Power clean + power jerk eli “äijätyöntö”. Heti riven catch:sta työntö)

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STRENGTH

Back squat,
Sets of 3 with 5s pause at bottom.
Climbing weight to a weight that feels like 6-7 RPE.

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BONUS

Strict pull-ups / Banded pull-ups,
2 x Max reps

Seated Arnold press with dumbbells,
3 x 10 (easy)

Core:

6 Rounds:
:20s Sit-ups
:10s Rest
:20s Flutter kicks
:10s Rest
:20s Superman hold
:10s Rest

16 mins to complete :
4 rounds for quality
8-12 kipping pull up
8-12 Supinated Push-Ups
200m easy jog

Extra:
Seated DB Wrist Curls: 3 x max reps. Rest 60s

4 sets;

6 x Strict Chin-Up
12 x Wide Grip Ring Row
24 x Band Hammer Curl
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

Swiming
Playing basketball, volleyboll and american footbal.

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance

Strenght
Build to snappy/mod heavy complex weight
1 power snatch + 2 squat snatch inside 20 sec window, not letting bar to go off hand but death stop on ground
goal weight is about 80% of 1 rm snatch
rest 1-2 min bwn sets, time window 15 minutes after barbell warm up
mieti vähän painot ennakkoon ja karkeesti saa olla tyyliin 40-50-60-70-75-80% esimerkiksi se sarja.

Tempo Front Squat 3x6 @50-60% of 1rm (tempo 3sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3x4 min on / 2 min off
Buy in 425/500m row
then remaining time
10-12 ghd sit ups
6-8 db snatch @20/32.5kg
soudussa tarkoitus pitää n.5km pr pace ja 2 min ikkunan sisällä tavoite saada kaks kierrosta tehtyä ghd/db snatch work.

Bar MU

E2MOM, 5 rounds
1-5 bar MU
4-8 shuttle run (1 = 7,5m+7,5m)