CORE:

Tabata 1:
Hollow rock

• rest 2min

Tabata 2:
Tuck ups (selinmakuulla rutistus ylös ja kosketus kantapäihin)

Tabata:
8x 20s on, 10s off

2min On, 3min off x5
12/9 cal echo bike
12 wall ball @9/6kg
Amrap c2b / pull up / kumppari pull up

• nopeita sprinttejä! Echolla kovaa ja siitä suoraan wb, sit vaa silmät kii tangossa roikkuen loppuaika 😎

Alternate A1 / A2

A1. Bench press – 3 x 5 @ 75-80% (2-3 RIR), rest 3:00 b/t sets

A2. Seal row – 3 x 8-10 @ RPE 2-3 RIR, rest 2:00 before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 to 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

– Do your first set @ or around 75%1RM bench press, then build up within the percentage range if you can

EMOM6
1: 10 banded biceps
2: 30s hold

EMOM6
1: 10 DBL DB push press
2: 30s OH hold

TABATA hollow hold

5rds
8-10 DBL DB floor press
r30-60s
10-15 box dips
r30-60s
15-20 single leg vups
r30-60s

Warm Up
3 rounds
1 min cardio
5+5 single leg rdl + clean + press
4-6 burpee over db
8-10 box step ups
then some weightlifting skills

Strenght
Hang power cleans 8-6-4-4-4reps @mod/heavy weights.
rest 1.5-2.5 min bwn sets

Metcon
12 min amrap at 80% effort
8-12 box jump or step ups
8-12 Single arm DB Clean&Jerks x 8-12 reps (alt hand)
8-12 small kip knee raises
target 4-6 rounds.

EMOM 16 Work 0:40/Rest 0:20

Minute 1 : Max Reps Push Press 40/30kg
Minute 2 : Max Reps Sit-Ups
Minute 3 : Max Reps Burpees
Minute 4 : Rest

EMOM 15

1) 4 Squat Clean 35/50 kg
2) 8 PULL Up
3) 4 Front Squat
4) 8 T2B tai C2B
5) 4 Snatch Grip Deadlift

Penkkipunnerrusta
__

LÄMMITTELY
10min AMRAP
45s ergo
5 YTW
10 vuorojaloin askelkyykky taakse
5-10 penkkipunnerrus, 2s stop pohjassa (kevyt)
5-10 rengassoutu
__

PENKKIPUNNERRUS
3x10,1x8 @58-60%
-2-3min lepo sarjojen välissä
__

APULIIKKEET
1x6,1x4,1x2 (lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
- Tee ennen muita apuliikkeitä
-noin 2-3min lepo sarjojen välissä

3x10 skull crusher RPE 8-9
3x10 Pendlay soutu tangolla RPE 8-9
-1-2min lepo sarjojen välissä

MODERATE WEEK 2/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: HALF BLACKBURNS 0:35

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

--

SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 4=2+2
2-3x1x[2+2+4]@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% jerk-%, rest btw sets 2min

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BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 35%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

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video: TALL SNATCH

video: PUSH JERK IN SNATCH

video: TALL CLEAN

video: TALL POWER JERK

video: BULGARIAN SPLIT SQUAT *front rack

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW