FINISHER
2-3 SETS
10-12 DB Pull-Overs*
12-16 DB Slides
1:00 Max Banded Deadbugs
-Rest As Needed b/t Sets-
*Complete on floor.

SOUTUMARATON Powered By NOCCO & Barebells

For time
42,195km row

Rest day - what did you do?

10:00 Bench Press + Metcon ( 27.10.2023 )
11:00 Basic Endurance CrossFit

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
10 Dumbbell snatches, alternating arms
5+5 1-Arm overhead squats
5+5 Windmills
20 Birddogs

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 4 @ 73%
2 x 4 @ 75%
4 @ 77%
4 @ 79%

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SNATCH

Build up to a heavy set of 2 x (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a max weight in a complex of 1 Clean + 2 Front squats + 1 jerk in 15:00 minutes.

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BONUS WORK

ACCESSORY
Snatch grip sotts press,
3-4 x 6 (moderate)

Weighted hip extensions,
3-4 x 12 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
12-14 total reps.

OR

CONDITIONING

21-18-15 Reps for quality & minimum rest of:
Snatch grip behind the neck push press
Back rack weighted lunges
High box jumps

Use weight that is 60-65% of your 1 rep max snatch

Deadlift
6-5-5-6 3-4 reps in tank

Close grip bench press 5×5; rest 3mins

rowing intervals

250m row fast
150m row faster
250m row fast
150m row faster
250m row fast

rest 2min between rows

LIGHT-MODERATE WEEK 2/10

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WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

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VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
*ninja= no feet= samalle jalalle
2-3[3+3+3]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2×2[2+1]@barbell, 2+1@50%, 2+1@60%, 2+1@65%, rest btw sets 2min

SNATCH
3@70-73%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
2-3[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
2×2[1+1+1]@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, 1+1+1@75%, rest btw sets 2min

CLEAN + JERK
1+1@80-86%, rest btw sets 2min

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FRONT SQUAT
3@up to 80%, rest btw sets 2min

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DEFICIT SNATCH LIFT OFF + SNATCH PULL slow down *full foot
2-3[2+3]@90% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
10@~43-49% bw LAT PULLDOWN *lapiokahva

Rest as needed

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video: PENDLAY ROW

video: DB L SEATED PRESS

video: DB BENCH SEATED PRESS

video: LAT PULLDOWN *lapiokahva

For Time:
4 Rounds:
15/12cal Ski / Row
10m SA DB OH Walking Lunges L+R 20/15kg
3 Wall Walks
30m Skillmill Sled Push (7/6)
——— Rest 5min ———
4 Rounds:
10 Shuttle Runs 7,5m
10 DB Power Snatches 20/15kg
10 Pull-ups
30m Skillmill Sled Push (7/6)