AMRAP 15:
200m Skillmill Run
20 KBS (US) 24/16kg
250/200m Row
2 Rope Climbs 4m

5 sets of max reps Strict Pull-ups
- Rest 3min btw sets
- Score: total reps

Warm Up
3 rounds with ski erg 40s easy / 20s mode/ 10s fast / rest 20-30 sec bwn.
then
Some short upperbody mobility
then
10+10 arm circle slowly with 1.25/2.5kg plate on hand
10 reverse snow angels
3 wall walks
15-20 barbell bench press
15-20 ring row
5-10 burpee pull ups

Strenght
Pause Bench Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank)
PAUSE Weighted CHIN ups 3x5 reps @40-45% of 1rm. (should have like 3+ reps in tank) (PAUSE FOR 1-2 SEC ON EACH REP AT TOP)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Pull and Pressing.

Metcon (will be like 80% effor treshold)
3 rounds, go every 2 min for new set/movement
1,5 min: Run or bike erg @ moderate pace
2-minutes: 3-5 bar muscle ups or 3-5 c2b + 3-5 ring/normal dips, go new set every 40sec (0.40.80s)
1,5 min: Run or bike erg @ moderate pace
2-minutes: 3-5 parallette/deficit kip hspu , go new set every 40sec (0-40-80s)
TARKOITUS OLISI SAADA AINA UNBROKEN / KATKEAMATON SARJA TOISTOJA ALLE 40SEK VÄLEIN.

Accessory Work
3 sets
5-7 DOUBLE DB DEVILS PRESS @2X DUMBBELLS
2-4 ROPE CLIMBS
Rest 2-3 min bwn sets
push hard when going, find the right pace for hitting new rope climb

Perform 30-50 reps of bench dips and 50-70 banded bicep curls after devils press / rope climbs.

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech

3 min DU practice
then 3 x
5 Box Pistol with Leg Lift e/s
8 DB Bent over row e/s
3 depth jumps

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Back squat
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

5 Min FoamRoll
4 min Erg
3 rounds:
20s Hollow Hold + 10 Shoulder Tap + 5 Burpees
2 min Laying Front Rack Stretch

Then

1:00 Barbell OH Hold
1:00 Wall Sit

MEDIUM+ WEEK / +MASTERS SM 5/6 🏋🏻‍♀️🏋🏻‍♂️

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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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DEFICIT SN HIGH PULL full foot + DEFICIT SNATCH
2[2+2]@50%, 2[1+2]@60%, 2[1+1]@71%, 2[1+1]@76%, (2[1+1]@81%) te-% pal 2min
(*)- jos kuleksii

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

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MASTERS: 🏋🏻‍♀️🏋🏻‍♂️
SNATCH
3@50%, 2@60%, 2x2@70%, 2@76, 2x1@81%, 2x1@86%, 3x1@91% te-% pal 2min

CLEAN + SPLIT JERK
2+2@50%, 1+2@60%, 1+2@71%, 1+2@76%, 1+2@81%, 3[1+1]@86% ty-% pal 2min

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SNATCH PULL Till Knee + SN PULL Till Power Position + SN HIGH PULL full foot
4[1+1+1]@90% te-% pal 2min

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

BARBELL CYCLING

AMRAP 10
- 10 power clean @45/30kg
- 5 shoulder to overhead @45/30kg
- 10 deadlift @45/30kg
- 5 front squat @45/30kg

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Pystytkö suorittamaan koko kierroksen unbroken?? Paino niin, että se liikkuu hyvin ja sinulla on mahdolisuus suorittaa annetut toistot putkeen.

FRONT SQUAT

Every 2min x3
- 6 front squat

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Kevyehkö, hyvin liikkuva paino. Haetaan vähän painetta jalkoihin

POWER CLEAN

Every 2min x5
- 2 power clean
build up in weight

Viikko 15 (1/4)
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
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x hang clean + squat clean + 2 split jerks @60-70% of 1rm
3x hang clean + squat clean + split jerk (pause on catch 2s) @70-80% of 1rm
then 3 sets
squat clean + split jerk 3x1 @85% , rest 20-30 sec bwn singles and 2-3 min bwn sets. total 9 singles @85% of 1rm.
rest 1.5-2 min bwn lifts on first parts .

Strenght
PAUSE Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank) (use same weights than earlier but pause 1 sec on each rep!)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.
rest 3 min bwn

Accessory Work
3 sets
8+8 weighted box step ups 2x db's (50/60cm) Same leg first those 8 reps
rest 1 min
3-5 strict tbb / knees to elbows straight to 6-10 kip ttb / k2e
rest 2-3 min

Cool down
2-3 min light air bike
1+1 min couch strech
1+1 min piriformis strech
1 min cobra to downdog pose