2-Position snatch (Floor + Hang above the knee)

4 to 6 x 1+1 @ 70+%, Go every 1:00-1:30

– Start counting your sets @ 70%1RM snatch and then build up if moving well. Once you have completed 4 to 6 sets of the complex, shift to just 1 regular Snatch for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full snatch from the floor + hang snatch (above the knee), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

Ylävartalon voima ja bodaus

Supersarjoina:
4x2-5 Vauhtipunnerrus ja leuanveto
3x6-9 Penkki ja kulmasoutu
2x10+ Ojentajat ja hauis

1:30 on / 2:00 off x5:
AMRAP:
6 thruster
6 pull up / jumping pull up

Pyri pitämään tasainen tahti läpi treenin, tavoite saada yhtä monta kierrosta joka intervallilla. Aloita intervallit aina alusta.

HUOM! Voit tehdä kumman tahansa treenin päivän kaikilla tunneilla.

Week 8/18: 5/3/1 EMOM
Bench Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

45min laadukkaasti

5min Kone tai hölkkä
5+5 Tuulimylly
5+5 Yhden käden OH-lunge
6-8 Takareidet soutulaitteella
6-8 Etureisinosto
1-3 Seinäkävelyä +10s pito
6-8 Lapaveto roikunnassa
6-8 Rengassoutu

For time

10-20-30-40-50 (cal) BikeErg
1-2-3-4-5 Rounds of:
3 Bar muscle-ups
6 Handstand push-ups
9 Wall balls @ 14/9kg (30/20lbs)

Time cap. 30:00

Flow. 10 (cal) BikeErg + 1 Round of triplet, 20 (cal) BikeErg + 2 Rounds of the triplet etc.

Overview. This workout gets harder as it goes—more calories on the bike, more rounds of gymnastics. Your goal is to manage muscle fatigue and heart rate early so you can stay composed on the bigger rounds.

Strategy. Start the BikeErg at a controlled pace. Use round 1 to settle in. As calories increase, don’t try to “buy time” with a sprint; save that push for the final 40–50 cal if you have it. While the sets are short, the overall volume on the triplet will add up quickly (45 bMU, 90 HSPU, 135 heavy WB). Identify your bottleneck movement and plan around it. For example, never push the wall balls to a point where you then cannot do the muscle ups anymore.

Instructions. Set the equipment up 5’ apart for tight transitions.

Debrief. Take 2–3 minutes after the workout to reflect
– How well did your gymnastics hold up across the later rounds?
– How did you pace on the bike hold up across the rounds?
– Did you manage transitions well, or did you lose time between stations?
– Name one thing that gave you confidence and one detail you’d refine next time.

Movement options.
BikeErg → Air/Echo bike, Row or SkiErg for same calories
Alternate rep scheme for triplet → 2/4/8 each round
Bar muscle-ups → Jumping bar muscle-ups (3) → Chest-to-bar or regular pull ups (5/round)
HSPU → Hand-release push-ups
Wall ball → Lighter ball

A) 21-15-9 reps for time of
Calories row
Thrusters 42,5/30kg

B) 21-15-9 reps for time of
Dumbbell snatches 30/22,5kg
Box jumps 60/50cm

*Use a running timer. Start the first workout
at 00:00 and when you are finished, rest
until 15:00. At 15:00 start the second workout.

Vilman treeni:

5x3 rinnalleveto kyykyn kautta

Tällä viikolla neljä varsinaista päätreeniä. Kevennellään kokonaiskuormassa ja jos jotain lisää niin matalatehoista aerobista ns. multisport day tyyliin mitä on ollut ohjeissa aiemmilla viikoilla.

3x8 on both movements
*2-3min rest after done both
*RPE 8-8

Score: back squat weight. Comment push-up set up.