3x1@100 - 102+%

Warm up
With Rower + Ski Erg
2 sets with both machines: of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

WOD (vertaa tulosta viime vuoden marraskuun lopulla tehtyyn, viikko 48)
For time
30 hang power cleans @52.5/35kg (masters 50+ (30/45kg)
15 bar facing burpees
30 front squats
15 bar facing burpees
30 Shoulder to Overhead

Weightlifting&Strenght
3x 2 squat clean +2 jerk @50-70%
3-5x1 squat clean + 1 split jerk @75-90%

Midbody work
2 sets
15+15 banded half kneeling pallow press
15+15 banded half kneeling trunk twits
15+15 birddogs
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)

10-9-8-7-6-5-4-3-2-1 reps for time:
- Strict Chin-ups
- STOH 50/35kg

3 rounds for time:
10 Power Cleans 60/40kg
10 Box Jumps 60/50cm
20 Push-ups

Viikko 38 (4/4) (kevennys)
Maanantai
Warm Up
2 sets
1:30 cardio machine
:30 single unders
6+6 single leg RDL
6+6 single arm kb swings
12 alt leg v-ups
then workout prep
6 double db snatch
6 toes to ring
6 double db hang clean&jerks
:30 moderate pace ski erg

WOD
3 rounds
10 double db snatch @2x10/2x15kg's
10-15 toes to rings
rest 1:1
3 rounds
10 double db hang power clean&Jerk/Push Press 2x10/15kg's
15/12 Cal Ski erg

Keep moderate pace on metcons, have fun and move @80% effort.

Strenght
Push Press 4x4 reps @50-60-70-75% of 1rm.
new set every 1.5-2 min.

Accessory Work
3 sets
10 Tempo DB Bench Press (3:0:3:0) 5-10 / 10-15 kg's
10+10 lateral box step ups (bodyweight)
:45 side plank R/L
rest 1-2 min

Cool down
2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching

3-4 Supersets of:
10 Seal Rows, pick load
1min Sorenson Hold
- Rest 2-3min btw sets

5x4 Deadlift
- Rest 3min btw sets.

Sets 1-2: 75% 3RM
Sets 3-5: 80% 3RM

3 - 5 round:

8 Shuttle Runs
8 Ring Rows
8 Light Single DB Seated Press
8 Sit Ups
8 KB Swing

MEDIUM HEAVY WEEK 3/8

WARM UP kesto yht. n.15min
1-2 rounds/side
STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWN DOG with 3x CALF raise & TREE LEGGED DD & TIGER CURL & DD w/ TRUNK ROTATION both side & WIDE LEGGED FOLD & COSSACK SQUAT both side & PYRAMID & HALF SPLIT & GARLAND & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

--

2x5 FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

5 HIP M ST CL *slowly & FS *3s pause sq pos.

5 HIP CL BAL *slowly & on the toes & 3s pause sq pos. + 5 HIP CL BAL *on the toes & 3s pause sq pos.

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

---

MUSCLE STANDING CLEAN + FRONT SQUAT + PAUSE POWER JERK + POWER JERK *2sec pause dip pos.
1+1+1+1@up to 50% jerk-% pal 1min

---

BLOCKS CLEAN + FRONT SQUAT + SPLIT JERK *blocks the knee high
2+2+2@up to 70%, 2+1+2@72%, 1+1+1@76%, 2+1+2@74%, 1+1+1@78%, 2+1+2@76% j-% pal 2min

---

DEFINIT SNATCH PULL to POWER POSITION + POWER SNATCH + SNATCH
1+1+2@up to 60-70% sn-% pal 2min

---

CLEAN PULL slowly down *full foot
2@80%, 2x2@95%, 2x2@105%, 1@110% j-% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alueella)

10+10 STANDING HIP FLEXOR RAISE, KB

20-25 SEATED HIGH ROW, BANDED vastaote

8@79-91% bs-% SUMO DL, BB

A)
AMRAP 6 at a slow pace with a light KB:
2 each Front Rack Shin Box Hip Lift
3 each KB Halos
4 each KB Windmills
- Goal: Connect your movement with your breath and move with intention

B)
Tibia Raise
3 x 20. Rest 60s