VIIKKO 4, HARJOITUS 1

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LÄMMITTELY

15min laadukkaasti ja minimaalisella levolla

45s ergo
10 kahvakuulaswing
10+10 yhden käden käsipainotempaus
8+8 tuulimylly
3 pystypunnerrus (nouseva kuorma)

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VOIMA

Pystypunnerrus 5x3 @RPE 8-9
-2min lepo sarjojen välissä

Maastaveto
3x6 @RPE 8-9
-Touch and go toistot, eli jatka toistosta suoraan toiseen pysäyttämättä tankoa maassa
-2min lepo sarjojen välissä

Bulgarian split squat
3x10/10 (raskas)
-1-2min lepo sarjojen välissä

Rest day - what did you do?

Kapea 2lankun penkki Max1

Penkki käsipainoilla 1x amrap
-paino noin 50% eli jos penkkimax 120kg = 30kg kässärit
-1 lämppäsarja alle

Vipunostot sivuille x20
Band-pull-aparts x20
Hauiskääntö tangolla x20
-superina
-5 kierrosta

Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
10 good morning with plate

Strenght
Back Squat 2x10 +2x5reps @light/mod weights
BENCH PRESS 2x10+2x5reps@light/mod weights
SUMO DEADLIFT 2x10+2x5reps @light/mod weight

Strenght Intervals
3 sets
8-10 double kb thrusters @12-16/20-24kg
rest 30s
10-15 c2b pull ups / pull ups (unbroken set)
rest 30s
6-8 sandbag cleans @35-45/55-68kg
rest 3 min

Warm Up
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then
3 x 20-30m empty sledge push, start very slow and add power/speed during wu + 20s hs hold / scap push up
on hs hold x 5-10 reps during hold.

Speed&Skill
3-4 sets
15/20m empty sledge or light weight sledge push for speed
5-15m hs walk or 2-3 wall walks
rest 2-3 min bwn sets

Strenght&conditioning
3 sets every 2 min
7 deadlifts + 5 hang power cleans + 3 push jerks starting with barbell, add weight
3 sets every 2 min
9 deadlifts + 7 hang power cleans + 5 push jerks @60/42.5kg or 52.5/35kg
goal is to get unbroken set with barbell.

Accessory Work
2 sets 15+15 suitcase deadlift with barbell 25/35kg
rest 1 min bwn sets

Warm Up
4 min cardio (perform 4 burpee every min x 4 times)
then some mobility for few minutes
then barbell warm up of coach/your choise 10 minutes (both movements)

Weightlifting
Flat Foot Snatch 4x4reps@light weight
Slow Snatch + Snatch 6x1+2reps@moderate (can be power or squat)
Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
Squat Clean + Split Jerk 6x2+2reps@moderate weight

"Helen"

3 rounds for time:
Run 400m
21 kettlebell swings 24/16kg
12 pull-ups

TC 15

Deadlift

8 x 2 @ 70 - 75%

Go Every 2:00

Alternate A1/A2

A1. Deadlift – 4 x 3 @ 80+%, Rest 1:30 before A2

A2. Strict press, Rest 2:00 before A1
4 x 4 @ 82+%
1 x 4+ @ same weight as last set

Warm Up
Mobility flow and then get ready for workout

Part 1
3 rounds
16/20 calories rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
12/15 calories air bike
10+10 side plank hip touches
10-15 tempo goblet squats
4-6 strict chin ups

Part 3
3 rounds
1 min run/jog/jump rope
10+10 single arm push press
10+10 single arm row
:40-60 Plank Hold