4 rounds
6+6 crossing box step up
20 windshield wipers with plate

3 rounds
8+8 shoulder external rotation from knee
8 seated behind neck barbell press, snatch grip

3 rounds
14+14 9090 hip internal rotation lifts
12 Landmine twist

Tabata: heel touches

Rings 1/2

• toes to ring
• Kip swing
• Turn

4 rounds 20sec on/ 20sec off
- hang
- Pinch grip hold
- Plank hold
- Arch hold

WEEK 10/10 -- MAXIMAL DAY 30/30 & PROG II - WEEK 12/12 -- MAXIMAL DAY 36/36

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WARM UP n. 15min

no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

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2 rounds

10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN

video: SPLIT SQUAT ALT KB/plate HIP to HALO

video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS

https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

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SNATCH *lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

tauko 10min

CLEAN + JERK *lähestyminen 20min
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

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MASTERS SM 35-49v -- SM KUUSANKOSKI pe-su 4.-6.10.2024

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

--

CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

For time:

15-12-9-6
thruster 40/30kg
5-4-3-2
rope climb

rest 1min after each round
.
.
Scaled For time:

15-12-9-6
thruster 40/30kg
3-2-1-1
rope climb

rest 1min after each round
.
.
TARGET UNDER 12min / TIME CAP 15min

2-3sets:

10+10 bulgarian split squat
10-15 ring row
10-15 push up

2-3SETS:

3-10 STRICT PULL UP
10+10 DB ROW
10+10 SUITCASE DEADLIFT

Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
Rest 60-seconds between rounds

Options (single arm elevation leans in full handstand). Variations – back-to-wall → chest-to-wall→ box pike handstand
Options (handstand shoulder taps). Variations – back-to-wall → chest-to-wall→ box pike handstand

VIIKKO 9, HARJOITUS 2

LÄMMITTELY
5min ergo
10min:
16 dead bug
8+8 Gorilla row
10 Kasakkakyykky
5 penkkipunnerrus*
5-10 takakyykky*
*nouseva kuorma

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VOIMA

Penkkipunnerrus
7x2 RPE 8-9
-2min lepo sarjojen välissä

Takakyykky
3x6 RPE 8
-2min lepo sarjojen välissä

Leuanveto
3x max reps (jos saat väh. 3 tiukkaa leukaa)
tai
3x6-10 (kuminauhalla)
-HUOM! Jos leuanvedon treenaaminen on vielä alkuvaiheessa, liikkeen voi ja kannattaa skaalata aussi-leuanvetoon tai tuettuun leuanvetoon istuen.
-1-2min lepo sarjojen välissä

Tämä viikko on viimeinen ennen kevennettyä väliviikkoa. Väliviikon jälkeen testaillaan ykköset!

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
flat foot snatch + flat foot hang snatch
4x2+1 reps @40-60%
Emom 8
snatch + hang snatch @65-75% of 1rm snatch

Squat clean +push press+ front squat + split jerk (pause on catch)
4x1+1+1+1@40-60%
Emom 8
clean + front squat + split jerk @65-75% of 1rm clean&jerk

Metcon Prep
2-3 sets
40 sec easy + 20s moderate + 10s fast, 20 sec walk bwn sets.

Metcon

Running
3 sets
400m run@1-2km pr pace (13.5-17 km/h)
straight to 4 min marathon pace (fast walk/light run or jog)
no rest bwn sets (total time about 16-20 minutes)

3 rounds for max reps of:
6-8 Strict Ring Pull-ups / 3 negatives / toe spotted
max rep Dips (box, ring) or scale to heavy push ups

rest 3 mins btw sets