In 14 mins
Double Kb Front rack carry x 20m
Double KB outside swings x 10
Double KB push up x 5
Add 10 m carry 5 swings and 5 push ups After each set! So second round
30m- 15 swings - 10 push ups

REST 3 mins

Every 5 mins x 3 sets

10 Goblet box step up @50cm , 20/12kg
30 Double under / 60 Single under
10 Burpee Pull up
30 air squat
Remaining time is rest!

HEAVY+ WEEK 8/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

10× DEADMAN TO BARBARIAN *KB/DB/PLATE

5+5× SINISTER PLANK *weight or without

5×/side CRAB-TABLE POSE - BACK REACH

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

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

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BLOCK SNATCH HIGH PULL from ABOVE KNEE +
BLOCK POWER SNATCH from ABOVE KNEE +
BLOCK SNATCH from ABOVE KNEE + SNATCH PUSH PRESS
2× 1+1+1+1@barbell, 1+1+1+1@up to 77-80%, sn-%, rest btw sets 2-3min

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CLEAN PULL + DIP CLEAN + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 75-78%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, sn-%, rest btw sets 2-3min, *AMAP = as many reps as possible

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STRAIGHT LEG "LOW" BOX JUMP *vastaanotto suoralle jalalle, boxille pehmeällä äänellä
2-3×3, rest btw sets 2min

Tempaus

LÄMMITTELY

3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Tempausvetoa
5 Muscle snatch polvelta
5 Valakyykkyä
5 Snatch balance
5 Tempausta nivusilta (hi-hang)

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Tempaus polvelta
Nousu ykkösmaksimiin 20:00 minuutin aikana.

Valakyykky,
Nousu ykkösmaksimiin 20:00 minuutin aikana.

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BONUS

Apuliikkeet,

15:00 Minuuttia:
10-15 Leuanveto tai ylätalja
8+8 1-Käden romanialainen maastaveto
8-10 Cuban press
12-15 Istumaannousu lisäpainon kanssa

:30s-:60s lepo liikkeiden välillä. Keskiraskaat painot tai naksun painavammat kuin viime viikolla. Tähtää 3-4 kierrokseen.

Tempo front squat 5x2

10 sets:
1 Snatch
- Start @65% and build to a heavy single for the day
- Rest as needed

6x8min (2 kierrosta)

1)
1min Kone
5+5 Renegade row
1min Kone
5+5 Lankusta painon siirto

2)
16-20 Vuorikiipeilijä
15-20 Istumaannousu
10-30s Kuppipito
1min tauko

3)
8-10 Rapukiertoa
8-10 Karhusta kobraan
Submax rento roikunta
8-10 Skorpioni

A)
3 kierrosta
4min /15s vaihdot
1)
Kone
2)
15 Boxihyppyä tai askellusta
15 vauhtipunnerrusta tangolla
10 Linkkaria
10 Rengassoutua
3)
Juoksu
RPE 7-8

B)
YGIG 14min 2-3hlö
40 cal
40 Seinäpalloa
50m Farmarikävelyä
RPE 8-9

C)

Jähy loppuaika

Easy hölkkä tai kävely parkkiksen ympäri
6-8× liike
Karhu+kobraa
Rintalihasvenytys pumpaten
RPE 4-5

Warm Up
2 rounds
2 min running/air bike
5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 24 or 32 (3-4 rounds)
1) wall ball shots x 10-15 reps
2) dumbbell snatch from floor x 4-5 reps + push press x 4-5 reps @2x rx dumbbells
3) push ups x 6-10 reps + kipping pull up x 4-6 reps (ei perhosta)
4) toes to bars x 10-15 reps
5) box jump overs, step down x 8-12 reps @50/60cm
6) weighted box step overs x 6-8 reps with rx db's
7) bar muscle ups/burpee c2b pull ups/pull ups x 4-6 reps
8) double unders x 20-30 seconds

Cool down
5-10 min recovery bike / air bike / jog&walk

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, jerk-%, rest btw sets 2-3min