• KEVYT - Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

LÄMMÖT
HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds: 🎥
4 + 4 Hip Airplane
3 + 3 Pistol Squat
3 + 3 Banded Bird Dogs (kumin. vastak.käsi/jalka)
2 + 2 Banded Hip Joint Mobilizations (vahva kumin. nivuseen - suunta sivusta, puolipolviasento, lonkan ulkokierto, työnnä kädellä polvea poispäin 3-4x -- lonkan sisäkierto, kumin. suunta suoraan takaa, vie jalkaterää ulkokiertoon ja samalla lantiota sisään ja ylöspäin)

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TAKAKYYKKY

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SNATCH

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TYÖNNÖN VASTAANOTON TASAPAINO

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HUOM‼️ ALOITTELIJAT & CROSSFITTAAJAT (ylemmän tilalla) ⤵️

POWER CLEAN + SPLIT JERK

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KEHONHUOLTOA n. 15min
Ajallisesti per liike: 10-20s TAI 10 toistoa/liike.

Warm up
3 min air bike + 3 min ski erg (add speed during work)
then

2 sets
10+10 single arm db bench press
10-15 ring row
10 scapula pull ups
10-15 hollow rocks
3 wall walks

Strenght
Pause Bench Press 4x3 reps @77%+ of 1rm. (should have like 1-3 reps in tank)
PAUSE Weighted CHIN ups 4x3 reps @50-60% of 1rm. (should have like 1-2+ reps in tank) (PAUSE FOR 1-2 SEC ON EACH REP AT TOP)

Metcon ( 1min on / 1min off
3 rounds of
1 min of : fast air bike / 1 min rest (goal calories for me 16-20 and women 12-16) DONT SPRINT CALORIES, FOCUS KEEP FAST PACE ENTIRE MINUTE.
emom 2: 2-7 bar/ring muscle ups / banded bar mu or 4-6 c2b + 4-6 ring dips
1 min of : fast air bike / 1 min rest
emom : 4-6 parallette/deficit hspu
TARKOITUS OLISI SAADA AINA UNBROKEN / KATKEAMATON SARJA TOISTOJA

Accessory Work
3 sets
8-12 double db reverse flyes with pause at top (light weight)
8-12 double db bicep curls
8-12 double db french tricep turns
rest 30-45sec bwn movements and 2-3 min after full round.

Cool down
2-3 min light cardio
1 min russian baby streching
10-15 banded pass throughs
30s tricep strech R/L
30-45s bicep streching againts wall R/L

MEDIUM-HEAVY WEEK / +MASTERS SM 6/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

5x SPIDER MOUNTAIN CLIMBERGS + 5x GOOD MORNING

5 SIDE STEP PLANK

4x GLUTE BRIDGE with ROTATION + 5x TABLE BRIDGE

5 BANDED SPLIT SQUAT -kuminauha vetää polvea ulkokiertoon

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SNATCH On The Plates
2x3@nousu 50% te-% pal 2min

SNATCH HIGH PULL + HIP SNATCH (no dip) + SN BALANCE
3[2+1+2]@50% te-% pal 2min

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SNATCH
3@50%, 2@60%, 2x2@70%, 3-4x1@76-81% te-% pal 2min

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CLEAN + SPLIT JERK
2[2+2]@50-60% 2[1+1]@71%, 1+1@76%, (2[1+1]@81%) ty-% pal 2min

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CLEAN PULL Till Knee + CL PULL Till Power Position + CL HIGH PULL full foot
4[1+1+1]@80-90% ty-% pal 2min

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BACK SQUAT
2@50%, 2@60%, 2@70%, 2@80% pal 2min

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ACCESSORIES:
3x5+5 BULGARIAN SPLIT SQUAT, BD/KB
3x8-12 HAND RELEASE PUSH UPS
3x30sec MOUNTAIN CLIMBERG

Viikko 16 (2/4)
Maanantai
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 Muscle clean + 3 tall clean + 3 thrusters + 2 push jerk + 2 split jerk (pause on split catch 2 s)
rest 30-45 sec bwn rounds

Weightlifting
Clean + Push Press + Jerk (pause 2s in catch)
2+1+1 x 3 times @40-50% of 1rm
Clean + Jerk
1+3 reps @60-70% of 1rm
Clean Jerk
1+2 , rest 30s, 1+1 , rest 30s 1+1 @75%
1+2 , rest 30s, 1+1 , rest 30s 1+1 @80%
1+1 , rest 30s, 1+1 , rest 90s , 1+1 @85%

Strenght
Pause Back Squat 4x3 reps @77%+ of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats .
rest 3 min bwn sets

Accessory Work
3 sets
12-16 weighted box step overs 2x dumbbells 50/60cm
rest 1 min
4-6 strict tbb / knees to elbows straight to 7-12 kip ttb / k2e
rest 2-3 min

Cool down
2-3 min light air bike
:30-45 Hip flexor strech R/L
:30-45 V. Sit Strech
1 min cobra to downdog pose

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
6 Ring Rows + 12 Hollow Rocks + 18 Reverse Lunges
2 Min Child Pose

5 GM
5BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHS

1:00 OHS Hold, empty barbell
1:00 Glute Bridges Walkout

Rest day - what did you do?

STRENGTH PROGRESS 1/13 - MEDIUM WEEK

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

For time:
21-15-9
- Push-ups
- Burpees
- Box Jump Overs 60/50cm

HS + HS walk 3x10s+10m

8 x 20s ON / 10s OFF, alt. btw:
- T2B
- Bicycle Crunches

Score: lowest reps on both combined