AMRAP 11

20 Lunges Steps
20 Kettlebell Swing 24/16kg
20 Wallball Shots 14/10p
200m Run

Rest day - what did you do?

Back Squat
1 x 8 (65%)
1 x 6 (75%)
1 x 4 (85%)
1 x 4 (90%)

Front Squat
1 x 5 (70%)
1 x 4 (80%)
1 x 3 (85%)
1 x 3 (90%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

Yhden käden pystypunnerrus 5x8-15 / käsi

Suorinjaloin mave käsipainoilla 3x20

Vipunosto eteen levypainolla 5x15
-täysi liikerata

Bulgarian Split Squat 3x20 / jalka

Hauiskääntö + pystypunnerrus vastaotteella 5x10

21-18-15-12 For time:
- WB
- T2B

2-4 rounds:
8-12 + 8-12 s.l. glute bridge
8-12 + 8-12 banded hip flexion
8-12 + 8-12 alt. db hammer curl

Valakyykky 5x8
-kevyt/liikkuvuus

Askelkyykky vuorojaloin 5x8/8
-tanko eturäkissä

Kylkilankkunostot 3x20 / puoli

Lankku 3x60-90s

QuadBlast 3 kierrosta

KB OH lunge 3x6 steps/arm
* -lepo 2-3min
-lisää painoa edelliseen viikkoon
- tee ensin vuorojaloin 6 reps kuula toisessa kädessä ja sitten 6 reps kuula toisessa kädessä*

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10-15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side +
10m&10m BOTTOMS UP KB CARRY

20 x HIP RAISE with PULLOVER *plate/KB/DB +
20 x GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

50 x STANDING PLATE TWIST

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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video: Banded Shoulder External Rotation

video: Banded Shoulder Internal Rotation

video: BOTTOMS UP KB CARRY 0:08

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + FRONT SQUAT

3+3+3 x
FLOATING HALTING CLEAN DEADLIFT *holding hip position for 2-3 seconds +
CLEAN HIGH PULL from BELOW KNEE *full foot +
CLEAN HIGH PULL from MID-THIGHS *full foot

3+3+3+6 x
MUSCLE CLEAN + SHOULDER PRESS + PUSH PRESS + TALL SPLIT JERK *3+3

3x[1+1+1+1+1+1] x
TALL POWER SNATCH + TALL SNATCH + POWER SNATCH BELOW KNEE + SNATCH BELOW KNEE + POWER SNATCH + SNATCH

3x[1+1+1+1+1+1] x
TALL POWER CLEAN + TALL CLEAN + POWER CLEAN BELOW KNEE + CLEAN BELOW KNEE + POWER CLEAN + CLEAN

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 1x2x[1+2]@55%, 1+2@60% 1x2x[1+2]@55% sn-%, rest btw sets 2min

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CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1x2x[1+1+1]@55%, 1+1+1@60%, 1x2x[1+1+1]@55% jerk-%, rest btw sets 2min

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MECHANICAL OVERLOAD BACK SQUAT - WALKOUT AND HOLD
3-4x1@105-125% bs-%, rest 2min

walk it out of the rack as if you’re setting up to
squat and hold it for 10-15 seconds. While you are holding the weight, you should be breathing as if you are about to initiate the squat, this may mean that you go through a few rounds of breathing and holding a brace for a few seconds during the exercise.

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BACK SQUAT
3x4@80% of last week RPE10, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR
8× PUSH UPS

Rest as needed

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video: PENDLAY ROW 0:57

video: HIGH PLANK BANDED HIP FLEXOR

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5.5.2024 Keljon Viestin kansalliset kilpailut, Jyväskylä

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x1×[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1[@70%, rest btw sets 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

SNATCH PULL *full foot
2x1@105-110% sn-%, rest btw sets 2min