5x
5m Shuttle runs
3 Rounds:
5 Pull ups
5 Push ups
5 banded kb swing

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Deadlift
3x3 @85% of 1rm
1x10 @60% of 1rm
rest 2:30

🌼🍀🌺🌼🌿🌺🌼🌱🌺

Row 400m
3 Rounds:
20 Second HS hold
5 Muscle snatch
5 Overhead squats

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Strength Maintenance

5x7 Seated DBL DB Shoulder Press
Superset with 12 Elevated Ring Rows
Rest 2 mins between sets
*Elevate feet with box
*pick weight you can perform, no failure

Treeni 3
Warm up
2 rounds
50 polven nostot paikallaan
40 alt leg body weight RDL
20 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
20 alt leg v.ups

Easy pace Metcon
40-50 min light run / fast walking @55-65 of max hear rate
tai
40-50 min perinteinen hiihto @55-65% of max hear rate
Tai voit ottaa ajan uintiin / kardiolaitteilla vapaavalintaisena pk harjoituksena.

Grip Strenght
3 rounds
40-60s plate around world
then
3x20/20 forearm supported wrist extension @very light
weight.
Eli otetaan grippitreeniä, ota jtn esinettä mikä painaa noin
5-10 kg ja voit pyöritellä sitä näpeissäsi 40-60s ajan. ja
nimenomaan sormen päillä et se ei ole liian kevyttä ja
saadaan kyynärvarsia hapoille hyvin.
Sit toinen liike joku 2kg painava esine, ja kyynärvarsi
pöytää vasten ja siitä ranteen vahvistamista/kyynärvarren
kun ojennat käpälää ylöspäin.

Build to a 1RM

Front Squat

6 x 3

SO 2:00

AMRAP 10

15 GHDSU
10m Unbroken Handstand Walk

• If you come down in the middle of the 10m effort, you'll need to restart.

MEDIUM LIGHT WEEK 2/13

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

10-15 REPS: WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10-20 DEADBUG PALLOF PRESS

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *full foot
3 PANDA PULL

3 HIP SNATCH HIGH PULL *on the toes
3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
3[2+1]@up to 60% sn-% pal 2min

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BLOCK SNATCH *bb high above knee
2@70%, 2@75%, 1@80%, 2@70%, 2@75%, 1@80%, 2@70% pal 2min

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BACK SQUAT + PAUSE BACK SQUAT *5 sec pause bottom pos.
2+1@60%, 2[2+1]@70%, 2[3+0]@80% pal 2min

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FLOATING HALTING SNATCH DEADLIFT *no floor contact & last rep 2-3sec pause power pos.
4x3@80% sn-% pal 2min

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PUSH PRESS BTN *Behind The Neck
3@60%, 3@65%, 2x2@70% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE SN + SN BALANCE
2[5+5]@bb pal 1-2min

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POWER SNATCH + SNATCH
3+3@bb, 2[2+2]@up to 50%, 2[2+1]@60%, 2[2+1]@71%, 2[2+1]@76% 1-2[1+1]@81% sn-% pal 2min

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VERTICAL JUMP 3x5 pal 2min

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BLOCKS BACK SQUAT 90°
4@55%, 4@65%, 4@75%, 3x4@85%, 4@90% pal 2-3min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)
3-8@KB TURKISH GET UP
BACK EXTENSION HOLD
10@weight HIP THRUST

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght (1 kerta viikossa grippitreeni siis tarkennuksena)
3x20/20sec pinch grip plate around world(myötä/vastapäivää pyöritä 20s)
3x20/20 sec dumbbell head pinch hold

Basic Endurance 45 Minutes:

Any Machine 6 Minutes
One Round "Cindy"