1 250m Row
2 Snatches (50/35kg)
3 Thrusters (50/35kg)
4 Bar Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
9 Box Jumps (24")
10 Handstand Push-Ups
11 Ground to Overhead (50/35kg)
12 Man-Makers (35 lb/25lb DBs)

Instructions
1
2-1
3-2-1
4-3-2-1
etc.

Leuanveto, vastaote
1x1, RPE 10
- Merkkaa tulokseen leuanvedon (chin up) lisäpaino. Jos et käyttänyt lisäpainoa, merkitse tulokseksi 0.

Bench Press 1x1

Build to heavy single of the day!
Then

2 x max rep @70% of the heavy single
REST 3 mins btw sets !

Don't go until failure in the first set, but stop with 1-2 reps left in the tank!

Etuheilautus (täysi liikerata) 4x15

SitUps 3x20

Painijan kyljet 3x15/15

Kyykky 3x10 (40-50-60%)

QuadBlast 3 kierrosta

Kiertäjät kyljellään 3x20/puoli

Vauhtipunnerrus 3x1min
-kuorma noin 40% penkkimaksimista

Maastaveto 40%x100
-Afap
-ei pompauttelua!!

Vatsarutistus 100 toistoa
-Afap
-jalat penkillä/90asteen polvikulma

8 sets of three power cleans, increasing weight as needed.

Blackburns’ 3 kierrosta

Niskantakaapunnerrus 5x10
-leveä ote
-kevyt/liikkuvuus

Pystysoutu käsipainolla 3x20

Kapea penkki 70% x Amrap

Kohautukset käsipainoilla 3x20
-penkin päässä istuen

Jalkanostot maaten 200 toistoa
-tee näitä muun treenin ohessa

Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2-3 rounds
:30 wall sit hold + 10 air squat
:30 hip bridge hold + 10 hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps
then 2 rounds with barbell 5-10 reps per movement
back squat, strict press and thrusters, rest 1-2 min bwn set

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-70-75-80%
rest 2-3 min bwn sets
Strict Press 4x5reps@60-70-75-80% (start each rep as single/pause on front rack)
rest 2-3 min bwn sets
Thrusters 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
rest 2-3 min bwn sets

Metcon (70-80% effort)
2000/1700m row at easy moderate pace
50 box jump overs 60/50cm
25 power clean&jerks 70/50kg (scale to 60/42.5kg if feels like it)
10 rope climbs

tee box jump overit rennon tasaisella tahdilla, pidä taukoa 2 kertaa välissä 15-25 sek.
pc&pj mennään ykkösinä eteenpäin ja tässä myös sama 2 taukoa jossain välissä 15-25 sek
rope climb 10-20 sek taukoa aina kiipeilyjen välissä.

Every minute on the minute for 40min

A) 8-15 Cal. Row

B) 1-3 Rope Climb

C) 3-5 Devils Presses 2x 22.5/15kg

D) 12-18 Wall Balls 20/14 lbs

E) 16-22 KB Swings 24/16kg

F) 8-15 Cal. Bike/Ski

G) 3-6 Sandbag Clean (Sandbag Over the Shoulder)

H) 8-12 Burpees

MODERATE-LIGHT WEEK 1/13

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× BANDED FACE PULL + PRESS

5× + 5× + 5× + 10× + 10×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
FRONT FEET ELEVATED LONG & DEEP LUNGE with weight +
ADDUCTORS STRETCH +
PRONE SCORPION Aloita kierros alusta ja tee heti toiselle puolen, goblet squat...

5-8× + 5-8×/side + 10× + 5-8×
THORACIC & SHOULDERS STRECH +
LATISSIMUS DORSI STRETCH +
BODY SAW PLANK +
THORACIC EXTENSION WITH POLE WHILE STANDING

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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SNATCH PULL to HOLD full extension + SNATCH HIGH PULL + TALL SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + SNATCH BALANCE
*hold full extension 1-2s, *high pull - elbows up *tall & drop - starting position with heels up
2×2× 1+1+1+1+1+1@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
1-2× 2+1@barbell, 5× 2+1@70-75%, sn-%, rest btw sets 2min

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CLEAN - SPLIT JERK split jerk to the other side on the next set
*Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible.
Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk.

2×2@barbell, 2×2@50-53%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT + DOUBLE BOUNCE BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell, 2× 2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
3@up to 65-70%, rest btw sets 2min

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SNATCH PULL to HOLD + SNATCH PULL *1-2sec hold full extension
2× 2+2@75-80%, 2× 2+2@80-85%, sn-%, rest btw sets 2min

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video: CLEAN - JERK

video: DOUBLE BOUNCE BACK SQUAT

video: SNATCH PULL to HOLD
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.

video: SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

12× + 12× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

12× LANDMINE ROTATION

6× or 12× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

30s WEIGHTED CHINESE PLANK *kuorma lantion päälle

12×/side BARBELL FFE GOOD MORNING HIP HINGE & REAR LUNGE *FFE=Front Feet Elevated *lisää tarvittaessa kuormaa

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: CHINESE PLANK

video: GOOD MORNING HIP HINGE & REAR LUNGE 0:34 - videolla ei ole koroketta etujalan alla

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KEHONHUOLTOA!