Tiistai
Warm Up
2 rounds
16/20 cal easy air bike
10m death march walk with light db's
10m inch worm with push ups
15 kb swings
10 hr push up with shoulder taps 1+1 on each rep

Start to climb for deadlift weights and work on your strenght!

Strenght
Deficit Deadlift 4x6 reps @60-70% of 1rm
rest 2-3 min (15kg roguen levyt jalkojen alle korokkeeksi eli n.6-7 cm koroke)

Tempo Bench Press 4x6 reps @60-70% of 1rm (alaslasku 2-3 sec ja ylös kuin tulee)
rest 2-3 min

kiipeä +2.5-7.5kg nousuilla ylöspäin, niin et jää 2-3 toistoa varaa. Tee liike kontrolloiduisti ja puhtaasti molemmissa liikkeissä.

Accessory Work
2-3 rounds
8-12 strict toes to bars / knee raises
8-12 db incline curls (hauiskääntö käsip)
8-12 db tricep roll backs (ranskalaiset maaten lattialle käsipainoilla "lisäliikeen kans"
rest 2 min

Metcon Prep:
2 rounds
1:30 light jog/light run/ mod run
10 step back lunge + torso rotation
10m tin soldier walk
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

Workout
6-8 kertaa 400m run @80-85% effort. (tavoite ajat nyt ekoilla juoksuille 1.35-2.00 välille, ei sen kovempaa. Tohon 1.35 saa jo juosta sellaista 80-85% efforttia jos on 3000m cooper)
Go every 3-4 minutes, you choose. Ja vie harjoitus niin että ekoilla vedoilla on malttia hyvinkin!

Cool down
3-5 min light bike erg/spinning bike
:30 calf / streching
:30 hamstring strech
:30 wall pec strech each side

10+10min

8/8 mave
6/6 rive
4/4 työntö
2 kierrosta juoksua

3 - 4 Sets of 8 -12 Reps:

a ) "Lu" Raises

b ) Barbell Cossack
c ) Ring Dip Support Hold ( to failure )

Maanantai
Warm Up
3 rounds
40s easy + 20s mod + 10s fast rowing
5+5 lateral box step ups
5 box jump overs, step down
5 box hspu + pieni venytys/pito aina yläasentoon
10 db snatch, start light and last round with workout weight

Metcon

7 min AMRAP
21 Db Snatch @12.5-15/17.5-22.5kg
15 box jump overs, step down and make u-turn 50/60cm
9 Kipping HSPU

Weightlifting
Main set
Paused snatch pull + Snatch pull + Tall snatch + Overhead squat w/ pause – 3 to 5 x 1+1+1+1 @ build up on each set, Go every 75 to 90-seconds, use light 30-50% of 1rm , technique work!
Pause just below the knee for 2-seconds, then finish the pull

Snatch (Squat or as low catch power as can)
3 x 3 @ 65-70%, go every 2min
3 x 2 @ 72.5-77.5%, go every 1.5 min
3 – 5 x 1 @ 80+%, go every 1min

Strenght
Back Squat
In Five sets build to heavy 5 reps, leaving 2 reps in tank. rest 2-3 min bwn sets. After finding heavy 5 reps, drop down 15% and do 1 drop set of 6-8 reps only rest 1 min after heaviest 5 rep before hitting drop set.
Goal weiight would be about 80% of 1rm on last 5 rep back squat set.

Skill
For Quality (Time target 8-12 min)
1-2-3-4-5 reps
Ring or Bar Muscle Ups / Banded Bar MU
2-4-6-8-10 reps
Hang Power Snatch @30/42.5kg

Voit myös keskittyä tässä pelkästään Muscle up harjoitteluun n. 10 min ajan eri drilleillä tai hankkia nauhan kans nuo suorat toistot!

Cool down
3-5 min light cardio
:30 glute streching / each side
30 prayer pose strech
:30 couch streching / each side

A,
2022 CF Games Semifinal Complex
Daily max of
3 Clean (tng)
2 Front Squat
1 jerk

• build up in 5 sets
• 2 mins rest between Heavy sets

B,
Amrap 12 mins
2-4-6-8…
Snatch Deadlift @43/30kg
Hang Power Snatch
Overhead Squat
No push up burpee

Goal : round of 12 or more

Chin-over Bar Hold: 3 x 10-20s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 RFT

1k Bike
12 Deadlift 85/60kg
21 GHDSU
100m Farmers Carry 22,5/15kg

( 15 - 25 )

Double Leg Banded Hamstring Curl: 3 x 25
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Tempaus

Partner Workout for time

1 RUN
2 MU
3 DL 65%
4 HSPU
5 box jump over
6 DB Snatch @ 17,5/25kg
7 heavy WB
8 1-ARM DB Thruster
9 cal
10 T2B
11 ring dips
12 synchro burpee to target