HUOLTO- JA MAKSIMIVIIKKO

LÄMMÖT kesto 20 min
HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

2 rounds:
10m Duck Walk, kädet niskassa (5m lonkan&polven ulkokierrolla + 5m polvilinja eteenpäin)
5 + 5 Bird Dog, hold 5 sec
4 + 4 90-90 Hip Switch And Extension
4 + 4 Pistol Squat
8 Roll Up Abs (aloitus selinmakuulla, jalat suorat, kädet pään vieressä suorana - jännitä syvät vatsat uloshengittämällä, rutista vatsalihak. ylös ja samalla nosta kädet, rullaa pyöreällä selällä sormia kohti varpaita, paluu hallitusti jarruttamalla)

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1-2 rounds: Jerk Grip
4+4 Stepping Split Jerk (First Step On The Back Foot And Second Front Foot In Rhythm)
4+4 Tall Split Jerk (Standing On Toes + BB On The Head)
4+4 Split Jerk + Jerk From Split + Split OH
4 x Tall Squat Jerk (Standing On Toes)
4 x Sotts Press + Push Press + Squat Jerk

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GOOD MORNING + BACKSQUAT + SPLIT JERK samaan vauhtiin (GoodM. selän kulma sama, kun tanko rivessä polven kohdalla)
5[1+1+2]@nousu 50% ty-% pal 2min

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RINNALLEVEDON & TYÖNNÖN MAKSIMIT (n. 30min aikaa ottaa maksimit)

&

RINNALLEVEDON MAKSIMI, kun työntö ei enää kuleksi (n. 10min)

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KEHONHUOLTOA loppuaika

Sumo Deadlift
3/6 x 4. Rest 60s
- 3 Warm-up sets, 6 sets at working weight

"Omatoiminen WOD"

Warm up:
5min. Easy pace
Including 3x 30-45s. Moderate/hard pace sprints.
+ stretch

B.
Run/Bike/Row
4 rounds:
4min. (Moderate)
2min. (Hard)
1min. (Hard +)
Rest 3min.

C.
Cool down:
5min. Easy pace.
+ stretch

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EMOM 20min

1: 15-20 Push-ups
2: 20-25 Air Squats
3: 10-15 Burpees
4: Rest

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WARM-UP:

2-3x

6-8 Inch worm to push-up
6-8 Squat + squat hold rotation
6-8 Burpee squat jump

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Strenght
Wendler program for PAUSE Bench Press
First count 90% of 1rm pause becnh press done by couple weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Enter the top PAUSE bench press weight, goal is 8-12 reps on last set.

4 rounds, 60sec rest b/w

12 BB bicep curls e/s
8 Banded 1 arm pull down e/s
12 GHD hip extension with 3 sec pause at the top

Accumulate
100 Bicep Curls (empty barbell 20/15kg)
- Every time you drop, complete 20 Push-ups

TC 13min

6 Rounds of:
8 Bench Press @70-75% (unbroken)
30/24cal Row
20m Sandbag Carry 60/40kg
- Even though this is for time, take your time to make sure you get unbroken sets. If you miss the lift, you need to take the set again. Rowing and sandbag is supposed to be your active recovery.

Power Clean + Clean

4 x (1+1) x 78%, (% power clean)

Snatch Balance

1 x 3 x 70%, 2 x 3 x 75%, 2 x 3 x 80%

Push Press

5 x 4 x 83%

Muscle Snatch

1 x 5 x 65%, 1 x 4 x 70%, 2 x 3 x 75%

3 Sets:

15 KB Swing
15 Sit Ups

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up

Ring Muscle up Practise
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and control on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)