EMOM 12, Work 0:30 / Rest 0:30 ( AMRAP )

1 minute : Bench Press 60/42,5kg
2 minute : Single Arm Devils press 22,5/15kg
3 minute : Double Unders

🧘‍♂️🧘‍♀️🧘

E2,5min x6
8 floor press
8-12 gorilla row

4sets:
-clean pull + 2 hang squat clean

*2min rest
*build by feel

-3 x 8
*RPE 7
*2min rest

MODERATE - HEAVY WEEK 6/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

POWER CLEAN + CLEAN
1-2× 1+2@barbell, 2× 1+2@70-75%, 3× 1+2@75-80%, jerk-%, rest btw sets 2min

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DROP SNATCH *flat footed
2×3@barbell, 3@up to 50-55%, sn-%, rest btw sets 2min

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PAUSE BACK SQUAT + 1¼ BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
2@up to 71-76%, rest btw sets 2min

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CLEAN PULL to HOLD + CLEAN PULL from MID-THIGH *1-2sec hold full extension
2+3@80-85%, 2+3@85-90%, jerk-%, rest btw sets 2min

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video: CLEAN RACK DELIVERY & TALL MUSCLE CLEAN & TALL CLEAN 0:41

video: DROP SNATCH
*Start with the bar behind your neck, your hands in your snatch grip and your feet in the pulling position. Brace your trunk, set the shoulder blades tightly together, and ensure you’re balanced evenly over the whole foot.

Without any upward drive on the bar with the legs, pick the feet up and punch the arms to push yourself down as aggressively as possible into the bottom of an overhead squat. The goal is to elevate the bar as little as possible, and to establish a secure lockout in the bottom immediately.

Ensure you’re balanced and the bar is locked securely overhead, and then return to standing with the bar still in the overhead position.*

video: 1¼ BACK SQUAT
Back squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion

video: CLEAN PULL to HOLD
*Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: CLEAN PULL from MID-THIGH 0:28 "HANG CLEAN PULL"

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× + 10× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

10× LANDMINE ROTATION

5× or 10× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

10×/side + max reps/side DB SINGLE LEG SEATED CALF RAISES + SINGLE LEG CALF RAISES *laita koroke päkiän alle istuiltaan & seisten tehden, istuillaan pidä toinen jalka koukussa aktiivinen pito koko työsarjan ajan

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: DB SINGLE LEG SEATED CALF RAISES

video: SINGLE LEG CALF RAISES 0:19

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KEHONHUOLTOA!

4 kierrosta 30sec työ 30 sec lepo tai 40/20
mountain climber
arch pito

6 kierrosta
250m row
6 c2b
20 burpee box jump over
20 db snatch 22,5/15

Warm Up
Band Pulls + Banded Hip Activation

Metcon/Accessory work (60 minutes) at 55-65% effort
2 sets
3-4 min bike erg + 5/5 step ups@60/75cm + 10/10 db chainsaw row @15/22.5kg
2 sets
3-4 min ski erg + 5/5 single leg crossbody rdl with kb + 10/10 half kneeling kb bottom up press @6-8/10-12kg
2 sets
3-4 min bike erg + 10 cossack squat + 10/10 windmill @5/7.5kg
2 sets
3-4 min ski erg + 5/5m quadtruped walk + 30 bicycle crunches

TOINEN VAIHTOEHTO TUTTU PITKÄ MATALATEHOINEN AEROBINEN

Warm Up
45-90 min zone 2 cardio work (50-70% effort)
3-4 rounds
3-5 min of rowing (vetotahti 18-22)
3-5 min of ski erg (vetotahti 22-32 vähän tyylistä ja liikeradasta riippuen)
3-5 min of bike erg (65-75 rpm vastuksesta riippuen)
3-5 min of jog (pitää pystyä puhumaan tahdilla)

Tarkoitus on tehdä kevyttä treeniä, pitkähkö pätkä. Määrittele ajankäyttö tuntuman mukaan mitä kroppa ja mieli kaipaa.
rakennetaan pohjaa ja samalla tämä päivä on kevyempi päivä 4 kovan treenin ohella. Älä kuluta itseäsi vaan palauttele. Muista syödä ja
tankata myös hyvin että jaksaminen säilyy. Tänään myös oiva päivä lisätä jtn assareita mitä tuntuu että kehosi kaipaa.
tai tehdä kehonhuoltoa esimerkiksi putkirullailun tai vaikka jonkun ohjatun huoltotunnin kautta.

Yhtälailla tämä treeni voi olla ulkona hölkkä/sauvakävely/pyöräily/perinteisen hiihto/luistelua/pihapelejä tms sekoitus näistä. Käytä mielikuvista mutta pidä
teho matalana.

A)
4x3min /15 s vaihdot (2kierrosta)
1) 10 cal 10 Kp-tempaus
2) 10 Viivajuoksua 6 Burpeeta
RPE 7-8

B)
20x 30s ON/ 30s OFF
1) Kalorit
2) Boxin ylitys
3) Yk Devil's press
4) Lankku
RPE 8-10

C)
Jähy loppuaika
1-3 min easy kone
6-8 Pohjevenytykset
6-8 Rangan kiertoja

Tempaus