Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Back Squat 10+8+6+6reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Chin ups/weighted chin ups 2x8 + 2x5reps@light to moderate&heavyish + 6-8 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) row x 30-40 seconds @mod/fast pace
2) wall ball shots x 8-12 reps
3) air bike x 30-40sec @mod/fast pace
4) kipping pull ups/hardened ring rows x 8-12 reps

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

3-Asennon tempaus,
3 x (lantiolta, polvelta & polven alta)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

3-Asennon tempaus (polvelta, polven alta & lattiasta),
3 x (1+1+1) @ 76%
5 x (1+1+1) @ 81%
Nosta 2:00 minuutin välein.

TAKAKYYKKY

4 x 4 @ 75%
Nosta 2:15 min välein

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BONUS

Apuliikkeet,

3-4 Kierrosta:
8/8 1-Käden pystypunnerrusta
8/8 1-Jalan romanialainen maastaveto
8/8 1-Käden kulmasoutu
10 Jefferson curlia

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

Aikaa vastaan 3x

21-15-9
Seinäpallo*
Tuplat/ Sinkut

3min tauko vetojen välissä

*Skaalaa tarvittaessa 15-12-9

Tulos= kierrokset yhteensä ilman taukoa

SNATCH

Emom 6min @ 20-30% (Snatch 1RM)
3 Hang Power Snatch
2 Snatch balance
1 Ohs w/ 10sec hold

E2mom 12min @ 40-55%
1 Power Snatch
Regrip
1 Squat Snatch
1 OHS

Hang snatch @ 60%->
In 30min find heaviest weight of:
1 Snatch

Use most effective snatch of your choice.

Lauantai funit parin kanssa:

50-40-30-20-10 (both)

KBS 28-32/16-20kg
Sit-ups

Rest 3min

50-40-30-20-10 (both)

Box jump
K2E

(Yli-innokas koutsi ohjelmoi vielä jatkoa)

Rest 3min

100 slamball split reps

25 min laadukkaasti

-Valitse kaksi taitoliikettä treeniin, joita mukavat toistomäärät
-Väliin 90s easy kone

MODERATE-MAXIMAL WEEK 12/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side + 10×side
PLATE HALO CHOP + SIDE PLANK with SHOULDER EXTERNAL ROTATION

4×/side + 4× + 4×/side + 4×/side
CRAWL to KNEELING TWIST +
BACK TAPS to KNEELING PLANK TAPS +
BIRD DOG to DOWNDOG +
SIDE STEP KNEELING

10-20m LONG STEP WALKING LUNGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: PLATE HALO CHOP

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

video: 4 MOVEMENTS: 1. crawl to kneeling....+ 2.
https://www.facebook.com/share/r/1EqeX6DD3u/

video: LONG STEP WALKING LUNGE

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH
2×3@barbell, 3×1@75-80%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@75-80%, jerk-%, rest btw sets 2min

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BACK SQUAT + 5× SQUAT JUMP *hypyt heti kyykyn perään
2@80%, 2×1@85% 1@90%, rest btw sets 3min

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SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10-15×/side TWISTING SIT UP *jalat voi olla telakoituna, kuormalla tai ilman
BACK EXTENSION HOLD
8× DB PULLOVER

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video: TWISTING SIT UP

video: DB PULLOVER

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KEHONHUOLTOA!

3 rounds of:

4-6 strict Dips( box, ring, feet supported) or 2 negatives
- into -
max rep Push-ups
Rest 30 secs
6-8 Strict Chin-ups or 2 negatives
- into -
max rep Ring Rows
Rest 2 mins

Band-pull-aparts 3x20
Kiertäjät kyljellään 3x20 / puoli
Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

Kyykky 3x1x80%

Penkki 3x1x80%

Maastaveto 3x1x80%

4 x 2 Min ON / 2 Min OFF

15 Toes-to-bar
15 DB Hang snatch 22.5kg/15kg
Remaining time: Burpees (your score)