Partner workout

3 rounds for time
400m run
30-20-10
double dumbbell thrusters (2x22,5/15 kg)
burpee box jump overs (60/50 cm)

(Time cap: 17 min.)

rest 3 min.

3 rounds for time
400m run
10-20-30
target burpees
alternating dumbbell snatches x2 (20-40-60 total)

(Time cap: 17 min.)

50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50
double-unders at the same time. Then
partner A performs 1 devils press, partner
B performs 1 devils press, partner A
performs 2 devils presses, partner B
performs 2 devils presses, and so on.
After going back down the ladder,
partners perform 50 double-unders.

Warm up
3 rounds
1:00 ski erg
10/10 windmill @light
10 ring row
10 glute bridges

Strenght
3x8 Sots press (jos tosi hankalaa ota koroketta kantapohjien alle)
rest 1.5-2 min
Overhead Squats 5+5+3+3+2+2+1+1+1+3reps@60-65-70-75-80-85-90-95%+x2 and 60%
rest 1.5-2 min bwn sets

Metcon
4 rounds for time @treshold pace = 80% effort
600/750m ski
50m sandbag carrying @45/68kg (bear hug)
20 box jump overs, step down (masters 45+ do 15 box jump overs)

Accessory Work
3x15reps of reverse hyper @light/mod weights OR Ghd hip extensions
3x30 weighted twists + 10-15 knee tucks
rest as needed

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

E2:30 x5:
4 (=2+2) alt. front rack step back lunge + 4 front squat + 4 back squat

RPE 7/10

20s on / 10s off x8
a) hollow hold
b) arch hold

On The 2:00 x 9 Sets:

Set 1: 6 Reps@70%
Set 2: 4 Reps@73%
Set 3: 2 Reps@75%
Set 4: 6 Reps@73%
Set 5: 4 Reps@75%
Set 6: 2 Reps@78%
Set 7: 6 Reps@75%
Set 8: 4 Reps@78%
Set 9: 2 Reps@81%

5 Rounds For Time:

60 Double Unders

500/450m Row ( 400m run )

20 Dumbbell Snatches 22,5/15kg ( alternating )

Rest 2 minutes between rounds.

( 22 - 30 )

LIGHT / MAXIMAL WEEK 1/15

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

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12+12+12 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 LAT STRETCH *wall, rack, barbell, banded
12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

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5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

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2x5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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FRONT SQUAT JERK *split jerk/power jerk/squat jerk
5x2@30-40% jerk-% pal 2min

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3-POSITION POWER SNATCH
*floor + below knee + hip - pauses in the receiving position
5[1+1+1]@40-50% sn-% pal 2min

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POWER CLEAN + SHOULDER PRESS + PUSH PRESS + POWER JERK (squat jerk Niko&Riikka)
3[1+3+3+3]@light weight (~30% jerk) pal 2min

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PAUSE BACK SQUAT
*5-sec pause at the bottom of the squat
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
3x3@40-60% pal 3min

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CONCENTRIC QUARTER SQUAT JUMP
*blocks/rack pins - Drive as hard as possible to jump maximally!
3x5@up to 20% bs-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

12 BENCH DIP, BW/+WEIGHT
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
6 SEAL ROW BENCH, BB *sn-grip

A1) Muscle clean + front squat to jerk 5x(2+2)
B1) Clean and jerk (2+1)x60%, (2+1)x70%, (2+1)x75%, 2x(2+1)x80%
C1) Hang power snatch (below knee) 3x50%, 3x60%, 3x65%, 2x2x70%
D1) Back squat w/1.rep double bounce 4x60%, 4x70%, 2x4x75%, 2x3x80%
4x
E1) behind the neck push press 3x50%, 3x60%, 3x65%, 2x2x70%
E2) OH lunge (plate overhead) 6+6