30s on - 30s off, 4 rounds:
a) skin the cat
b) pistol squat / pistol squat onto a box / negative pistol squat / step back lunge
c) wall facing / feet on box shoulder tap
d) spider mountain climber
e) rest

Tarkoitus: Treenataan erilaisia voikkaskillejä, voit tehdä yksittäisiä toistoja ja taukoilla välissä tai työskennellä koko 30s ajan - mene fiiliksen mukaan.

Loppuun 5-10min mobbailut koutsin johdolla.

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

20 x STEP OH WALKING LUNGES *plate

8-12 x FOREAM PLANK TO DOLPHIN POSE + 12 x SERRATUS WALL SLIDE

12 x STANDING PLATE TWIST

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FOREAM PLANK TO DOLPHIN POSE

video: SERRATUS WALL SLIDE

video: STANDING PLATE TWIST

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS - FRONT SQUAT - OHS *jerk grip

5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE

3+3 CLEAN LIFT OFF + CLEAN PULL from POWER POSITION

3+3+3 x JUMP BARBELL from JERK RACK POSITION - dip high *balance & effort from the whole leg & scapula control + JERK DRIVE *full foot + JERK DRIVE *heels up

3+3+3 SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + POWER JERK

3+3 x TALL SQUAT JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2+2 x PRESS TO SPLIT JERK + TALL SPLIT JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

4 x GOOD MORNING SQUAT - SPLIT JERK IN SQUAT *barbell behind the neck, alternating split jerk

4 x CLEAN/JERK GRIP SNATCH

video: TALL POWER JERK

video: TALL SPLIT JERK

video: PRESS TO SPLIT JERK

video: CLEAN/JERK GRIP SNATCH

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A) BENCH PRESS
6@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3x6@-10% *target load of max ~74%, rest btw sets 3-4min

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B) SPLIT JERK *split both side *rack/blocks
3+3@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~74%, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
3+3@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~74%, rest btw sets 3min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + OHS + HEAVING SNATCH BALANCE
2-3×[3+3+3+3]@barbell, rest btw sets 1,5min

SNATCH + SNATCH from POWER POSITION
2x[1+2]@barbell, 1+2@up to 70%, rest 1,5min *55-60-65%

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + FRONT SQUAT + PUSH JERK BTN in SPLIT *push jerk both side 2+2
2-3×[3+3+3+4]@barbell, rest btw sets 1,5min

CLEAN + CLEAN from POWER POSITION + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1+1+1@up to 70% jerk-%, rest 1,5min *55-60-65%

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3x6@-10% *target load of max ~74%, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:
MIXET: choose the most challenging exercises

1)
20-24 total reps DB MILITARY BENCH PRESS @rpe9 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-60 total reps RUSSIAN TWIST

2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-50 total reps HANGING KNEE RAISE

3)
20-50 total reps HIP THRUST @rpe9 *barbell+weight
40-60 total reps DB FRONT RAISE

Rest as needed

Lattiapenkki käsipainoilla 3x20

Penkki 3x3 (75-80-85%)

Leuanveto tai ylätalja, vastaote 5x8-12

Band-pull-aparts 2x50

30min amrap
40 air squats
40 KB swings
40 ring rows
30 wall balls
30 KB hang clean + jerks alt.
30 kipping pull ups/ring rows
20 single arm kb thrusters (10+10)
20 kb hang snatches alt.
20 strict pull ups/ring rows

EOM 6 min
Find heviest thurster 3 RM

Mobility, Upperbody

2x 10min amrap
10min Amrap
ergo max cal
* -rest 5min between amraps
-käytä samaa laitetta molemmilla kierroksilla*

EMOM 12

1 Minute : 8 Overhead Squats 42,5/30kg
2 Minute : 10 Burpees
3 Minute : 8 - 12 Ring Rows
4 Minute : 10 Box Over Jumps 24"/20"

Rowing intervals

2000m row easy
1500m row easy
1000m row easy/ moderate
500m row moderate

rest 2min between sets

Target PK 1-2 / not too fast / Optional easy bike when you rest