LIGHT MODERATE WEEK 3/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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HALTING SNATCH DEADLIFT (to power position) + POWER NINJA SNATCH from power position
*halting sn dl hold this position for 2-3 seconds
2x2[2+1]@barbell, 3-4[2+1]@up to 50% sn-% rest between sets 2min

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SNATCH PULL *full foot + NINJA SNATCH + HEAVING SNATCH BALANCE
3[2+1+1]@50%, 2[2+1+1]@65%, sn-%, rest between sets 2min

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BENCH PRESS
2x3@RPE8 *2-3 reserve for reps, rest between sets 2min

INCLINE BENCH PRESS *wide grip
1x20@light *~50% previous bench press kg

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BOX BACK SQUAT *boxin korkeus alle 90 (peppu alle polven korkeuden), kosketus boxiin ja räjähtävästi ylös!
3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

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METCON

AMRAP 15

30 Wallballs 20/14p
20/15 Echo Bike
10 Power Cleans 60/42,5kg

• Lets shoot for big sets of wall ball today. Unbroken, 2 Sets ( 18-12 ), 3 Sets (12-10-8 ) are some possible break up strategies. Choose the option that will allow for the quickest breaks.

• Settle into a moderate pace on the Echo. We will always be making forward progress here so even if we are a bit on the slower side, we still be moving forward.

• our strategy on the barbell will depend on what our break up strategy is on the ball. If we are aiming for 1-2 sets on the ball. If we we are doing 3 sets or more we can still opt singles but we can also consider goin tng for a few or all these reps.

1:00 Echo ( easy, mod, hard )
0:30 Banded Pass Trough
8 Cossack Squat
7 Push-Ups
5 Pull-Ups

Paused Bench Press

5 x 3, Every reps 2-3 sec pause on chest.

Go Very 3:00

A) For quality with a partner

300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold

*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit

Rest day - what did you do?

Voima
E3MOM, 4rds, As super set
DB Hip thrust 10-12
Vatsarutistus 10-20s

WOD
12-10-8-6-4-2
WB clean
Ergo cal

Handstand/HSPU

E2MOM, 5 rounds
3-12 deficit HSPU/HSPU
10-20 wall ball

Bike

2 x 2000m

Rest 3:00 between sets.