A) 3x5 sumo deadlift
3-5 RIR

B) For time 21-15-9
Sumo deadlift high-pull 42,5/30
Thruster 42,5/30

Warm Up
Jos Pyöräilet paikalla riittää se yleislämmöksi sit vähän venyttelyä ja juoksun herättelyä, muuten ota
800m kävely&hölkkä/juoksua alle ennen preppausta:
Preppi:
20 aitojen ylitystä eteenpäin askeltaen vuorojaloin
10 kylki edellä aitojen yli (ensin vasen/sit oikea puoli, johtavan puolen jalka ensin "aidan yli)
10 askel eteen ja samalla polven nosto syliin ja pakaran venytys
10 askel eteen ja pakara venytys lyhyesti polvesta koukistaen
10 askelkyykky + kurotus
10 askelkyykky kävely + kierto
20 tinasotilas kävelyä
30 polven nostoa
30 kantapäät pakaraan
10/10 käsien pyörityksen eteen/taakse kädet koukussa
5/5 lantion pyörittelyt seisten paikallaan
kaikista aina se kävely palautus, tän perään huikkaa vesipullosta ja sitten vielä 80-90% effortilla herätellen
20-40-60m kiihdytykset juoksu vauhtia hakien

lepää 3-5 min ja aloita

RUN WORKOUT (voi skaalata myös niin että 60m lähtö ja lopetus 160m) eli yhteensä 11 vetoa.
100m, 110m, 120m, 130m, 140m ,150m, 160m, 170m ,180m, 190m
and last 200m.
rest 2-3 min bwn runnings and walk back. This is speed/speed endurance training.
dont go all out but like 90% effort on each run.

Cool down
400m walk
Pohkeet, akillekset, reidet vetreiksi kevyillä venytyksillä. ei pitkiä venytyksiä jää viritystila
päälle kinttuihin.

TAI
PK 1 - 1h + ajallisesti / PK 2 - 40-50 min (eli zone 1 ja zone 2 alueen tekeminen) Oma valintaista toimintaa.
TAI
Kahden treenin päivä eli juoksutreeni + PK
TAI
Välipäivä/palauttelua/kehonhuoltoa.

Warm Up
3 rounds
1 min bike erg
5 inch worm + push up
6-8 strict chin ups / banded chin ups
2 wall walks, controlled all the way + :30 plank hold

Strenght
Speed Bench Press 6x2reps @60-65%
perform 3 weighted strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min
Seated barbell strict press 3-4x6-8 reps (keskipainolla, joka liikkuu ylöpäin hyvin
eikä punnerrus ala hidastumaan)
rest 2 min

Metcon
For Quality 6-8 round at treshold pace (eli mukavalla perusreippaalla tahdilla)
24/20 calories bike erg (masters 45+ 20/16 calories )
8-12 ghd sit ups
8-12 pistol squats (scale pistol squats someway if needed, bench/band etc)
8-12 kipping hspu
8-12 c2b or kipping pull ups

Optional Accessory Work
3x8-12 strict dips
3x12-15 weighted ghd back extensions
rest 1.5-2.5 min bwn sets

WARM-UP



3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH


Every minute on the minute for 10:00 minutes of:
2 Snatches @ 72%
2-3s pause at catch on the first snatch.

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CLEAN AND JERK

6 Sets of (2+2) @ 68%
2 Cleans & 2 Jerks
Rest 1-2 min between sets.
Deadstop cleans: no tng.

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STRENGTH


Push press,
3 x 5 @ 62%


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ACCESSORY

Seated shoulder press with dual dumbbells,
3 x 10 (moderate)

Bilateral bent over row with dumbbells,
3 x 10 (moderate)

Romanian deadlifts with dumbbells,
3 x 10 (moderate)

Meadow raise,
3 x 6 (easy)

Plank hold,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING


Every minute on the minute for 10:00 minutes of:
8/6 Calories echo bike (all out efforts)

Rest 3:00 min

3 Rounds for time:
8/6 Calories Echo bike
8 Thrusters
8 Bar facing burpees"

Warm Up
3 rounds
1 min row
8/8 suitcase deadlifts
8/8 single arm push press
8 box jump, step down
:10-15 L-sit Hold on rings

Strenght
FS/BS Squat Program Practise 4
3x2 Pause Front squat @60-65%, as explosive as you can!
3x3 back squats @60% as exposive as you can!
rest 2.5-3 min bwn sets

Emom 6
2 squat snatch @65-70%
rest few minutes and start c&j
Emom 6
2 clean&jerk @65-70%

Metcon
21-15-9 reps for time
deadlifts @40% of 1rm
box jumps 60/75cm (masters 45+ 50/60cm)
goal is to fast and semilight unbroken sets

Optional Accessory Work
3x8+8 step back lunges @light weight, fast up)
3x12-20 hollow rocks + 10 sec flutter kics
rest 1.5-2.5 min bwn sets

5 sets of Shoulder press
1: 4 @65%
2: 4 @70%
3: 3 @80%
4: 2 @85%
5: 1 @90-95%
- Rest 2min btw sets

A.1) Muscle snatch +power snatch +ohs
5×1+1+1

B.1) Low hang snatch +ohs w/pause atg
6×1+2 @75%

C.1) Hang power clean below knee
6×4 @75%

D.1) Clean grip romanian deadlift on Blocks
5×8 heavy

E.1) Strict press
5×5 @76-80%

WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
20 Alternating leg V-ups

---

SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + Overhead squat in 15:00 minutes.

Then 3 x (1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Front squat + 2 Jerks)

Then 3 x (1+1+2) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

---

ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



4 Rounds for time:
20/15 Calories ski erg
8 Sandbag cleans
8 Burpees

"Filthy Fifty with a Double twist"

You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to Run 300m every second round and do 12/9 Calories the other second round.

For time
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Pushups
50 Back Extensions
50 Wallball
50 Burpees
50 Double unders