Strict Handstand Push Ups

5 : 5-4-3-3-2
10 : 9-9-8-7-6
15 : 12-12-10-8-6
20 : 18-16-14-10-6

Bench Press

6 x 6 @ 60%

1:00 Banded pass trough
1:00 Childs pose
1:00 Calf Stretch, each
1:00 Lats Foam Roll, each

3 rounds

10 Box Step Ups
..empty barbell
3 Good Mornings
3 Back Squat
3 Elbow Rotations
3 Shoulder press
3 Romanian DL
3 Front Squat

3 rounds

200m Row
10 KB Swing
5 Strict Pull Ups

30 min PK
600m row
30s plank
30s table strecht
20s + 20s copenhagen plank
30s squat bottom positionm
100 rope jumps
10 box step overs
30s hang
600m bike

Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

WARM UP

0:30 Active Spiderman
0:30 Push Up to Downdog
0:30 Child’s Pose (hands L, R, C)
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)
0:30 PVC Snatch Grip Deadlifts

5 Good Mornings
5 Elbow Rotations
3 Behind The Head Snatch Grip Push Jerks
5 Snatch Grip Deadlifts

3 Pausing Power Snatch Complexes (0:03 pause in each catch position)
-High Hang: shoulders back, hips extend, fast punch
-Hang: shoulders over the bar, hips extend, fast punch
-Power: bend the PVC over the shins, shoulders over the bar, hips extend, fast punch*

BUILD TO A HEAVY HIGH HANG POWER SNATCH, HANG POWER SNATCH, & POWER SNATCH [15:00]
-Must be unbroken/touch and go on the Power Snatch
-Coach: aggressive on the rep, breathe, reset, aggressive on the rep
-Look for: athletes dropping under too early/not reaching full hip extension
-Look for: slow elbows- we want athletes dropping under and punching fast
-Look for: athletes landing in their toes- this may mean they aren’t reaching full hip extension

Warm Up
crossover symmetry activation / band pull aparts
then 2 sets
1:30 rowing
5+5 lateral box step ups 60/50cm
5 box jumps, step down
5 inch worm to strict/jumping pull up ( do this under pull up bar)
5+5 single arm ring row
:30 HS Hold
then
some short squat/oh position mobility

Movement prep, test interval movements.

INTERVALS
7 SETS
1 LEGLESS ROPE CLIMB / 1 NORMAL CLIMB
3 PARALLETTE HSPU / DEFICIT HSPU
5 HANG SQUAT CLEANS @60/42.5KG
REST 90S BWN SETS
goal is to move fast and unbroken sets, but challenge the skill level with hspu, be fast with barbell. target sub 1 min, cap 1.5 min.

Strenght
FLOOR PRESS 6-5-4-3-2-1 reps , build to heavy single, go by feel, NO FAILURES, JUST GO BY FEEL.
rest about 2 min bwn sets
TEST MOVEMENT BEFORE GOING FOR THAT 6 REPS, GOOD START WEIGHT ABOUT 40-50% OF 1RM

Accessory Work
3 sets
12-15 DOUBLE DB SOLDIER BENCH PRESS
10+10 BANDED HALF KNEELING TRUNK TWIST (KORP0/LUNGE ASENTO, JOS OIKEA JALKA EDESSÄ, VARTALON KIERTO MYÖS OIKEALLE) STOP 1 SEC ON EACH REP
20-30 ALT LEG V-UPS
rest 2 min bwn sets

Cool down
2-3 min light cardio
1+1 min forearms streching
1+1 min banded bully strech
1 min cobra to downdog
1 min prayer pose

20 EMOM:

1. Air squats
2. Squat jumps
3. Step back lunges
4. Jumping lunges
5. Rest

Laske tehdy toistot yhteen.

Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
5+5 squat strech
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then 2 sets with barbell
3 snatch deadlift + 3 hang muscle snatch + 3 snatch grip pp + 3 snatch balance to (power snatch pos)

Weightlifting (add + 2.5kg to each set compared to last week)
Emom 5
5 power snatch @light weight @50-55%
rest 1 min
Emom 5
3 power snatch @moderate weight @65-70%
rest 1 min
Every 0,5 min for 5 minutes (10 sets)
1 power snatch @heavy weight @80-85%
rest 1 min
Emom 5
3x3 power snatch @moderate weight and finish with 2x5 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

Strenght (this can be front squats also or speed back squats on those 3 reps)
5 sets of :
2 tempo back squats (3:1:1.1) + 3 normal back squats, starting at 45-50% of 1rm
rest 2-2.5 min bwn sets

Metcon
3 sets 3 min on / 1 min off
21/17 calories of rowing / KB Swings / Bike Erg
30 air squats
Max Reps of Burpee Over Rower / KB / Barbell

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1-2 min v-sit strech