Warm Up
3x40s easy + 20s moderate + 10s fast echo bike, rest 20s bwn sets.
then 2 rounds with 10/15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups
then barbell warm up for clean&jerks few minutes

Weightlifting
tall clean + press to split 3x3+3reps@25-30%
slow power clean + slow clean + slow excentric push jerk + split jerk 3x1+1+1+1reps@35-50%
power clean + squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
then 3-5 min emom of:
1 power clean + 1 squat clean + 1 split jerk @75-85% of 1rm

Strenght
Pause Bench Press 3x3reps@60-70%
perform 16-20 kb gorilla row total after bench pressing @24/32kg's
rest 2-3 min bwn set
8-10 min emom
1 bench press @80-90%

Metcon (at 80-90% effort)
4 sets 2 min on / 2 min off (2 times both parts)
odd sets
2 ring or 2-4 bar muscle ups + 4 shspu/khspu + 8 kb swings @32/24kg
even sets
4 c2b pull ups OR pull ups + 8 push ups + 12 air squats

EMOM 15

1 min : 14 push-ups
2 min : 7 + 7 hang dB snatch 15/10kg
3 min : 18 sit-ups
4 min : 24 air squats
5 min : rest

6x 90s ON 90s OFF

6-12m OH-askelkyykky (2 painoa)
AMRAP: Maastaveto 45-55‰

Warm Up
3-4x20+20m sledge push + hand over hand pulling or 2-3 min bike erg + 2-3 min ski erg
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch
3x1+1+1+1 reps @35-50%
power snatch + snatch
2x2+1 and 2x1+2 reps @60-75%
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean + push press + squat clean + split jerk
3x1+1+1+1reps @35-55%
clean + jerk
3x2+2 reps@60-75% of 1rm
rest 1-1.5 min bwn sets

Metcon
tabata with echo bike (at 80-90% effort)

For total 6 sets alternating "A" and "B"

A:
AMRAP in 2 mins of:
30 Double Unders
7 Push-ups

Rest 2 mins

B:
AMRAP in 2 mins of:
7/5 Machine Calories
7 Toes-to-bars

AMRAP 12

Bench Press 50/35kg, 50 Reps
Bike Erg, 40 Calories

Split Reps As you like

Weighted reverse lunges 4x12 reps

MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE

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video: HIP AIRPLANE

video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi

with PRESS - videolla kaveri tekee istuiltaan

video: RUSSIAN BABY MAKER

video: FOREAM PLANK PULL-THROUGH

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

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SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

SHOULDER PRESS
5@50%, 3@60%, 2@70%, 1@75-80-85-90-95-100%...+... rest btw sets 2-3min

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MUSCLE SNATCH + OHS + TALL SNATCH
2×2× 1+1+1@barbell, rest btw sets 1min

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SNATCH
2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK
1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest btw sets 2min

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BACK SQUAT
1@up to 80%, rest btw sets 2min

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CLEAN PULL
3×2@85%, jerk-%, rest btw sets 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× KOPENHAGEN RAISE *straight leg / bent knee

10× BANDED FACE PULL

10× + 30sec BACK EXTENSION + PLANK with weight

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video: KOPENHAGEN RAISE *straight leg & bent knee

video: BANDED FACE PULL

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KEHONHUOLTOA!

7:00 Basic Endurance CrossFit
8:00 FTP20 + Accessory

16:00 Teens
17:00 Basic Endurance CrossFit
18:00 FTP20 + Accessory

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

5 x (1+1) @ 65-75%
Paussi polven alle, catchiin, dipin pohjaan ja työnnön catchiin.

5 x (1+1) @ 75-85%
Paussi catchiin rivessä ja työnnössä.

5 x (1+1) @ 87-92%
Ei pausseja

Nosta 1:30 min välein.

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ETUKYYKKY

5 x 1 @ 70% -> 92-95%
Nosta 2:00 min välein. Nosta kuormaa joka sarjalle.

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BONUS
3 Kierrosta,
Skull crusher, 1-3 RIR
Leveän otteen vaakatalja, 1-3 RIR

:30-60s lepo liikkeiden välissä- Raskas.
3 Kierrosta,
10+10 Lattialla istuen pallon heitto seinään kiertäen
:30s+:30s 1-Käden farmaripito (raskas!)