Päivä 2

A.1) Tall snatch
5×5 Light weight start with hands and catch low

B.1) Hang snatch @knee
5×2 @65%

C.1) Power clean +power jerk
5×1+2 @65%

D.1) Snatch grip deadlift
2×8 @64% Of snatch deadlift

E.1) Snatch grip romanian deadlift
3×10 Light

F.1) Bent over db row
3×10 Light

6 Sets :

Set 1 : 12 Front Squat @ 48%
Set 2 : 10 Front Squat @ 58%
Set 3 : 8 Front Squat @ 67%
Set 4 : 12 Front Squat @ 52%
Set 5 : 10 Front Squat @ 61%
Set 6 : 8 Front Squat @ 70%

Rest 2:00

3 Sets
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold

Snatch balance
4x3 (3s pause bottom of squat)

(40-60%, BE FAST, not too heavy)

LIGHT MODERATE WEEK 6/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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3 ALTERNATING COSSACK SQUAT with KNEE TAPS kasakkakyykyn pohjassa istahda lattialle ja kierrä koukkujalan polvi lattiaan (aitajuoksija-asento), palauta ja toista toiselle puolen TAI
3 HAND SUPPORT SIDE SQUAT & 90/90 HIP SWITCH

2-3 PULL UPS / JUMP PULL UPS with 3sec slow down *bench grip

5 HAND RELEASE TRICEPS PUSH UPS haasta - yhden jalan tuella tai helpota, ei käsien vapautusta - seinää/boxia vasten

3 MODIFIELD TEASER laskeudu kyljen varassa alas raajat suorana josta ponnista teaseriin joko jalat suorana tai koukussa, toista toiselle puolen / HALF TEASER kyljeltään kyynärnojasta jalkojen nosto ylempi käsi koskettaa nilkkoja

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2x 5 1-ARM FRONT RACK ELBOW ROTATION +
5 1-LEG RDL +
5 GOOD MORNING OH on the toes

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
4[3+3]@70% sn-% pal 2min

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SNATCH
3x2@80% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@75-80% pal 2min

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DEFICIT PAUSE CLEAN PULL + CLEAN PULL *pause 2cm of the floor + knee + power position
3[3+1]@63% jerk-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8 BENCH DIP, BW/+WEIGHT
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
60 sec PLANK with weight

Warm Up
3 rounds
40/20/10s easy/mod/fast pace air bike
16 hang db c&j (alt hand)
16 bicycle crunch
4 burpee pull ups

Strenght
Pause Bench Press 3x5reps@50-55-60% of 1rm (pause 1sec at chest)
rest 2-3 min
Deadlift 3x5reps @50-55-60% of 1rm
Perform 8-10 bar facing burpees right after deadlfits
rest 2-3 min

Metcon
Emom 20
1) Bike erg x 35 sec at easy/mod pace
2) SB clean x 4 reps @35/55kg
3) Run x 35 sec at easy/mod pace
4) Ring Mu x 1-3 or 3-5 Burpee c2b pull ups/pull ups

Accessory Work
3x6-12 strict hspu + 8-16 toes to bars
3x12-15 ghd hip extensions or reverse hypers + 15-20 calf raises (pause1s at top)
rest 1-2 min bwn sets

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

10 min AMRAP
HS Walk 10m
8 devils presses 2x22,5kg / 2x15kg
40 DU

With partner, for time:
5 rounds (each):
15/12cal AB
15 GHD Sit Ups / T2B
——————then——————
100 Alt. DB Snatches 20/15kg (split)
——————then——————
5 rounds (each):
15/12cal Ski
10 Burpee Box Jump Overs 60/50cm
——————then——————
150 WB 9/6kg (split)
TC 40min

Flow:
- 5 rounds: Partners can work at the same time, but use only 1 machine and move forward only when both have finished a round.
- 100 snatches and 150 WB are done i go, you go -style.

Voima
E3MOM, 3 rounds
single arm DB shoulder press 10+10

WOD
PariWOD you go, i go
20min amrap
50 cal ergo
50 push press
50 sit ups
50 box step up

Warm Up  
4x45s on/15s off cardio work (very easy / easy) 
then  
mobility of your choise 
 
WOD 
Part 1  
3 rounds  
30s easy/20s mod/10s fast cardio (rowing) 
8+8 bulgarian split squat or box step ups@ light weight @10/15kg db on shoulder 
8+8 single arm db bench press / shoulder press @10-15/17.5-22.5kg 
10-20 bicycle crunch + 10-20 sec hollow rocks + 10-20 heel over db 
 
Part 2  
3 rounds  
30s easy/20s mod/10s fast cardio (ski or run) 
8+8 single leg Romanian deadlift or suitcase deadlift @10-15kg  
8+8 single arm db/kb row or upright row @16-24kg 
25+25m suitcase carrying or 50m farmers walk @24kg / kg’s 
 
Part 3  
3 rounds  
30s easy/20s mod/10s fast (air bike) 
6+6 windmill 5-10kg R/L or 12+12 side plank hip touches R/L 
12-16 weighted cossack squats or curtsy lunges @5-10kg plate 
4 jefferson curls @light weight kettlebell, boxin päällä, slow pace.