OPTIONAL GYMNASTICS

4-5x 1-5 RMU

quality first

*
Scaled

3-4rounds:
10-20s chin over rings
10-20s bottom of ring dip
10-20s ring support

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK
Primer:
Clean deadlift + Power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Power clean and 2 Split jerks @ 68%

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SNATCH
Primer,
Snatch deadlift + Hang muscle snatch + Hang snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power snatch + Overhead squat @ 70%

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STRENGTH
Hatch, week 12 day 2

Back squat,
5 @ 60%
5 @ 70%
2 x 5 @ 75%

Front squat,
5 @ 60%
5 @ 70%
5 @ 75%

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(OPTIONAL) BONUS

Strict press,
4 x 3 @ RPE 6

1-Arm meadow row,
4 x 12/12 @ RPE 6

Core:

Accumulate total of 80 back extensions on GHD

Tempaus

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
15 x HIP RAISE with PULLOVER *plate
10 x SPANISH SQUAT
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL + FRONT SQUAT

3+3 x slowly CLEAN PULL TO HIP + same but with eyes closed

2+2+2+2+4 x
MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

2x[1+1+1+1] x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2x[1+1+1+1] x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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VOI TEHDÄ MAKSIMIT MITÄ ON JÄÄNYT VÄLISTÄ!

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FRONT SQUAT + PUSH PRESS
3x1x[2+4]@up to 50%, jerk-%, rest btw sets 2min

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ASYMMETRICAL SHOULDER PRESS
2-4x1x[4+4]@light weight, rest btw sets 2min, toispuoleinen kuorma

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BACK SQUAT *narrow feet stance
3x8@up to 50%, bs-%, rest btw sets 2min

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PAUSE OHS *2-3sec pause 90° + OHS
2+1@up to 80%, sn-%, rest btw sets 2min

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SUPERSET: quality

2-3 rounds: NO SHOES

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR

Rest as needed

Strict Chin-Ups

3-3-3-2-2-1-1

Go Every 2:30

Järvessä

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
5x5 touch n go power clean&push jerks @60-70% of 1rm pc&pj (should fee that there is 2-3 reps in tank)
rest 2-3 min bwn set
5x3reps of 1& 1/4 front squats), build to heavy set, means there is 2 reps in tank still
rest 2-3 min bwn set

Metcon
5-10-15-20 reps for time
goblet squats @32/24kg
perform 6-8 burpee box jump overs after each squat set
time target sub 6-7 minutes

Metcon
perform 20 minutes zone 1-2 rowing and do every 5 min (5.00/10.00/15.00/20.00)
45 sec of double unders and 45sec hs walking/hs hold againts wall / free hold

Pystypunnerrus ”Max5”
-eli nousu kovaan vitoseen, ei fail!!!
-5-6 noususarjaa

Pystypunnerrus Amrap
-vähennän noin 25% painoa Max5:sta

Band-pull-aparts 5x20

Keskitetty vasarakääntö 3x10-15 / käsi

8 x AMRAP2 - YGIG for AMRAPs
10 / 8 cal machine
12 wb (9 / 6)
AMRAP kbs (24 / 16)
- rest 30s between AMRAPs

Treenin flow: Toinen pareista tekee ja toinen huilaa joka toisen AMRAPin, välissä vielä 30s vaihtoaika. Siispä jokainen tekee yht. 4 AMRAPpia. Tulos yhteenlasketut KBS-toistot.

Tarkoitus: Koneen tavoiteaika noin 30s (TC: 45s), skaalaa matka tämän mukaan, kahvakuulalle tarkoitus jäädä ainakin 30s. Jokainen AMRAP alkaa alusta (koneelta).

Rasittavuus: RPE 8-9

0-12 min.

Tehkää maksimimäärä thrustereita ja viivajuoksuja. Yksi kisaaja tekee toistoja kerrallaan.

Thruster paino 50/35kg
1 viivajuoksu = 2 x 7,5m

Tulos: sen liikkeen toistomäärä, jota on suoritettu vähemmän.