Power snatch EMOM10': 2 reps

YGIG 20min AMRAP

20 GTOH (Levypainolla)
20 OH-askelkyykkyä (Levypainolla)
50 Hyppyä levypainolle

*Toistot saa jakaa miten haluaa, mutta yksi suorittaa kerrallaan

Taululta löytyy erilaisia huoltosettejä 😊

Warm Up
5 min cardio machine, add speed during 5 min.
perform 10 air squat each min.
then 2 sets of:
30 shoulder taps on push up plank
5+5 squat strech
10 banded good mornings (use green band or "moderate heavy" band)
10 single arm alt hand db squat cleans
5+5 single arm push press
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

THEN START TO PREP FOR MACHO MAN 1 ROUND WITH EACH WEIGHT 25/35/45/55KG

WORKOUT
10-20 min emom
3 Power clean + 3 front squats + 3 push jerks @use the mid weight you use last time we did the progession. example you did 50/60/70kg use 60kg
Go by feel, minimum goal is 10 minutes. Dont Give Up to easily!

Easy Metcon
Perfom 20-30 minutes easy pace cardio work with air bike after this. Do it like 30 seconds legs, 30 sec arms,
30sec arms&legs and 30 seconds rest .

2+2 min hamstring / glute / Quad and 4 min upperback / tricep smash with roller and some short streching

3 Kierrosta aikaa vastaan

30 Kp/Kk Thruster
200m Juoksua (autojuoksu 2x)
10 Sivutaivutus (10+10)

Rest day - what did you do?

STRENGTH PROGRESS 6/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 BEAR LEAN BACK PUSH UPS

5 + 5 HIP AIRPLANE

8 SUPERMAN SWIM (I-A-I) + CRUNCH STRAINGHT LEG

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HIT & LEG.EXT HIGH PULL above knee + POWER SN
2[2+1]@kevyt pal 1-2min

SN HIGH PULL + MUSCLE SQUAT SN + OHS
2[4+4+4]@30%, 2[4+4+4]@40% pal 2min

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PAUSE SPLIT JERK 3 sec -pause split position
4x3@nousu 78%, 4x3@82-87% pal 2-3min

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LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
4[5+5]@RPE9 -kilot niin, että jää vielä 1 toisto varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
HIP THRUSTERS
5/4/3/2@RPE9, pal 3min

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ACCESSORY
3 x MAX REPS TOES TO BAR / KNEE TO CHEST
3 x 12 GOOD MORNING

Warm Up
1 min each machine easy pace then some
mobility for few minutes

Metcon
Emom 28
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (24/16kg)
Min 3: 15/12 Calorie Bike Erg or 12/10 cal ab
Min 4: 15 GHD SIt Ups / V-Ups
Min 5: 15/12 Calorie Ski
Min 6: 5 Sandbag Cleans / Power Cleans
Min 7: Rest 1:00

Muscle Up Training
then practise this drill for 5-10 minutes as you like / need
https://www.youtube.com/watch?app=desktop&v=u5SR0wYa61c
2-3 times of 2-3 reps both ways, without plates and with plates. Focus on fast turn over

then few reps of banded bar muscle ups (käytä eka sarjaan niitä paksumpia nauhoja ja sit 2xred)

Gymnastic strenght
3-5 rounds
2-3 Ring Muscle ups or 2-3 Banded Bar Muscle Ups (sharp ones) (use red ones if good day!)
4-5 Kipping Deficit HSPU use 2x20/1x20kg plates
rest 1.5-2 min

Midbody Work
3 rounds
10 pulse ups
10 standing pallow press R/L
10+10 or 20 landmine twists @10kg
rest as needed

Cool down 1 min each machine

4-6x

Ergoilla
5min Pk (sininen)
3min VK2 (polar ja suunto keltainen / garmin oranssi)
1min lepo

1600m row
100 pull-ups
200 push-ups
300 squats
1600m row