Päivä 8

A.1) Muscle clean + dip clean+ tall jerk
4×3+3+3

B.1) Front squat
3×8 @64%

D.1) Jerk balance
4×3

F.1) Front squat +jerk
6×2+1 @65%(of CJ)

G.1) Push press
3×8 @64% (of push press)

4×
H.1) Banded single leg good morning× 10+10
H.2) lying leg lifts ×15
H.3) Kettlebell russian twist×10
Rest 1min

40min EMOM
1) singles
2) row
3) kb swings
4) rest

Voima
E3MOM, 4 rounds
4-10 pike push up

WOD
10min amrap
10 DB hang snatch alt.
8 DB goblet squat
6 sit up
4 pike push up
2 burpee

5 sets:
5 Sumo Deadlifts + 5 Deadlifts
Sets 1-2: @70%
Sets 3-5: @75%
- 5 High Box Jumps 80/60cm after each set.
- Rest 2min btw sets

5 sets of Clean Complex:
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean + 1 Push Jerk
Sets 1-3: @60% of 1RM Power Clean
Sets 4-5: @70%
- Reset btw Clean Pulls & Power Cleans, NO TnG!
- Rest 2-3min btw sets

Warm up
1 ROUND
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace metcon
5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
kävelyä.

10-30 min ajan
venyttelyt/kehonhuoltoa

Vaihtoehtoinen treeni alla ajatuksena
samat lämmöt :
Pyöräile kevyesti 25-35 min ajan + hölkyttele/kevyt juoksu/reipas kävely 25-35 min ajan.

Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
sitä metconeissa pääsee tekeen.

Every 2,5min 5 rounds

1 RM Clean&Jerk

• 10 ring row (horizontal)
• 10-16 v- ups

Another one starts with ring row and the other with v-ups

WORKOUT (PERFORMANCE)
3 x 4:00 AMRAP; rest 1:00 between
4 Strict Chin-Ups
4 Narrow Grip Push-Ups + 2 Wall Climb to Nose and Toes
12 Russian Swing @ moderate

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WORKOUT (FITNESS)
3 x 4:00 AMRAP; rest 1:00 between
4 Ring Rows or DB Bent Over Rows @ moderate
4 Knee Push-Ups + 1 Wall Climb to 'best effort'
12 Russian Swing @ moderate

• RPE 8

EMOM 16 Work 0:40 / Rest 0:20 ( Max. Reps. )

Minute 1 : Bike Calories
Minute 2 : Back Squats 50/35kg
Minute 3 : Sit-ups
Minute 4 : Deadhang