Thruster 1 RM

Find your 1 RM. Time cap 10 minute.

10 Min emom
21/15 Cal Row Or Bike
21 Wallballs
*Go Full Effort!

Treeni 5
Warm Up
3 min cardio machine
then 2 rounds
10 deadlifts (DL)
10 upright row
5 hang pc
10 front squat (FS)
10 Press
10 Good morning (GM)
all with empty barbell

Strenght
Power Clean + Push Jerk 4x2+2 reps @70-75% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8-6-6 reps @45-55-65 and 1-2 sets 75%
rest 2 min bwn sets

Metcon
Emom 32/36 (masters 45+ 32 mins)
1) 30sec of double unders
2) 5 tng power snatch @25-30/42.5-50kg
3) Ski x 12-10/9-8 (max 45s)
4) 8-12 toes to bars

Accessory
3x20 prone hamstring curls (green band)
3x12/12 seated kb press @8-12/12-20kg
3x10-15 toe touch abs crunch + 30 weighted ukraine twits
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

A,
Snatch heavy triple
- power or squat
- No TnGo
- 2 mins rest between heavy sets
- Build up in 6-7 sets

B,
5 sets 2 min ON / 1 min OFF
1 DL @50/35kg
2 Power Clean
3 Front Squat
4 push jerk
Choose a weight, you can work Unbroken or with one drop only in every 2 mins!

Treeni 4
Warm Up
3 rounds
1 min row or assault bike
10/10 windmill @5-10kg
10 ring row
20 air squats

Strenght
Overhead Squats 5x5reps @60-70-75-75-60%
rest 1.5-2 min bwn sets

EMOM 9 of thrusters
min1 ) 1 rep @70%
min2 ) 1 rep @75%
min3) 1 rep @80% of 1rm thruster/push press

Snatch High Pulls 3x5 reps @85-95% of 1rm snatch
rest 2 min bwn sets

Metcon
Death by Row and Burpee
Odd: 7/10 cal row , add + 1 rep each min
Even : 6 burpee, add + 1 rep each min
target is to get 18-22 mins total.
Lisää vauhtia hiljalleen tekemiseen ns. käynnistyy homma. aloita vaan
suoraan kyykkyjen perään tämä ei tartte availla keuhkoja sen enempiä.

Optional Extra
Accessory
3x12/12 single arm bench press
3x12 barbell bicep curls
3x10-15 sec l-sit on parallettes

Treeni 2
Warm Up
3 rounds
1 min air bike
5 inch worms
20 shoulder taps
5 sharp box jumps to 50cm

Strenght
Push Press 10-8-8 and 1-2x6 reps @60-66-72-75%
rest 1.5-2 min bwn sets. Fast and sharp lifting.

Bench Press 10-8-6- and 1-2 sets of 6 reps @50-60-67-73%
rest 2-2.5 min bwn sets

Metcon
For time.
25/20 - 20/15 - 15/10 cal air bike
12-8-4 ttb
12-8-4 deadlift @55% of 1rm

rest 4 min

20/16 - 15/12 - 10/8 cal air bike
9-7-5 reps ttb
9-7-5 deadlifts @50%

Tulos on kokonaisaika, lepo mukaanlukien. tavoite ajat eka osio n.6-8 min
ja toinen osio n. 4-6 min

Accessory Work
3x15 banded strict pull ups
3x12 banded tricep turns + hold (green band men / blue for women)
roguen nauhoihin ajateltuna.

Optional Extra
20-30 min light pace cardio @55-65% of max HR

10× 5min

1) Kone

2) 8-10 toistoa liike:
Yhden jalan linkkari
Vatsakierto levypainolla
Negatiivinen Istumaannousu
20s kuppipito

3) Kone

4) 8-10 toistoa liike
Valakyykky kepillä tai tyhjä tanko
Hyvää huomenta
Pystypunnerrus niskan takaa
Kulmasoutu leveällä otteella

5) 8-10 toistoa liike
Skorpioni
Lonkat ja kierto
Pakaravenytys pumppauksilla
Pohkeet kulmanojassa