5 sets:
2x (1 Pause Power Snatch + 1 Pause OHS)
- Rest 1-2min btw sets
- Pause in catch and in bottom
- Build up each set

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
6-8 good morning with barbell (toinen jalka edessä) (per side)
6-8 excentric toes to bars
12-16 prone banded overhead press
then some barbell prep as needed for snatches

Weightlifting
tall snatch 3x5reps@25-30%
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power snatch 3x2+1reps@55-65%
then 10 min emom
1 snatch @70-85% of 1rm (power or squat)

Strenght
Build to heavy triple for pause front squat in 5-6 sets total, starting at 35-40% of 1rm (target is around 83-88% on last set)
rest 2-3 min bwn sets

prep for metcon
2-3 sets : 20-30 sec of air bike, add speed + hs/ww work as needed (aloita iisimmin, mee kohti wod variaatiota)

Metcon (80-90% effort)
3-4 sets
1 min : 14/18 calories echo bike or max cal in 55 sec at fast pace
1 min : hs walk x 10-20m (take obstacles or pirouettes if need more challenge) (4-6 wall walks) (target is around 30-45 sec of work)
1 min : rest minute

Warm Up
Some overall mobility and movement prep

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min bike or run@very easy/easy + 2x6-8 toes to bars/strict knee raises , rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x3-5 burpee pull ups , rest 30-45s bwn set
Rounds 7-8:
2-3 min air bike @very easy/easy + 2x30-50m sandbag bear hug carrying OR farmers walk with kb/db's rest 30-45s bwn set

Partner Workout (YG,IG except synchro work)

For total rounds and reps:
AMRAP in 7 mins of:
30/25 cal machine
30 Partner Wall Balls, 9/6 kg,
12 Synchronized Alternating Devil Press, 22.5/15 kg
-- then --
Rest 2 mins
-- then --
AMRAP in 7 mins of:
30/25 cal machine
12 Bar Muscle-ups/ strict pull ups / Partner assisted pul up
12 Front Squats, 70/47 kg
-- then --
Rest 2 mins
-- then --
AMRAP in 7 mins of:
30/25 cal machine
18 Synchronized Goblet Lunges, 22.5/15 kg
12 Power Cleans, 70/47 kg
-- then --
Rest 2 mins
-- then --
AMRAP in 7 mins of:
30/25 cal machine
18 Synchronized Alternating Dumbbell Snatches, 22.5/15 kg
12 Synchronized Toes-to-bars

*split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1+1@up to 75%, 1+1@80%, 1+1@80%, jerk-%, rest btw sets 2min

1-2×3@barbell, 1@up to 77%, 1@82%, 1@82%, sn-%, rest btw sets 2min

A) Front squat (Week 3/8)
2x8@60-65% 1RM
3x4@75-80% 1RM

B) Upper body push-pull superset
3 sets (RPE 7-8)
6-10 tempo deficit hand release push-up / incline push-up (31X1)
3-5 (weighted) pull-up / 2-3 negative chin-up

C) Accessory/core
3 sets
10-12 stiff legged kettlebell deadlift
10/10 half kneeling pallof rotation

Voima
E3MOM, 3rds
Pike push up x6-10

WOD
EMOM 15min
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest

Warm Up
2 rounds
20+20m sledge push/pull backwards
3-5 wall walks
:30 stir the pot with medball
:30 banded hip bridges
then prep for sledge/hsw obstacles

Strenght/Conditioning
3-4 sets
15-20m sledge push @light/moderate +10-20m hs walk / scale to wall walks with semifast pace x 3-4 reps
rest 2-3 min bwn sets
3-4 sets, go new set every 3 minute
4 sandbag cleans @35-45/55-68kg
rest 10-20sec
2-4 ring muscle ups / 4-6 bar muscle ups or burpee c2b pull up

Metcon prep
2 sets
:20-30 jump rope + 1 rope climb

Metcon
for time
60-40-20 reps
double unders
3-2-1 reps
rope climbs
rest 1:1
for time
20-40-60 reps
double unders
1-2-3 reps
rope climbs
time target sub 4 min per set (scale double unders :40/:30/:20 seconds of du practising)

LIGHT-MAXIMAL WEEK 12/14

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 5×/side + 10× + 5× + 5× + 5×
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
STRECHING CHEST MUSCLES +
HIP ROLL GLUTE BRIDGE +
ROLLING BACK +
YOGA BOAT POSE +
CAMEL POSE

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä

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video: HIP ROLL GLUTE BRIDGE

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SNATCH HIGH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE *high pull - elbows up
2× 3+5+3@barbell, rest btw sets 1min

--

SNATCH
2×3@barbell, 2-3×3@54%, rest btw sets 2min

---

CLEAN HIGH PULL + TALL MUSCLE CLEAN + SPLIT JERK *high pull - elbows up, *split jerk to the other side on the next set
2× 3+5+3@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK *2 split jerk, split both side 1+1
2× 1+2@barbell, 2-3×2× 1+2@66%, jerk-%, rest btw sets 2min

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FRONT SQUAT
2@70%, 2×2@75%, fs-%, rest btw sets 3min

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 0-1 reps in reserve!

esim. tee ensin kaikki db fly -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

rest 120sec

8 + 6 + 4× DB FLY

8 + 6 + 4× LAT PULLDOWN *wide grip

4+4 + 3+3 + 2+2× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

8 + 6 + 4× DB ZOTTMAN CURL

8 + 6 + 4× TRICPES PUSHDOWN *cable/banded

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 & 2 rest 120 seconds

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video: DB ZOTTMAN CURL 0:46

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KEHONHUOLTOA!