Treeni 2
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
4 burpee box step overs
50 single unders

Metcon
EMOM 16
1) Ski or air bike x 45 sec
2) Burpee box step overs x 6-8 reps
3) Row x 45s
4) Double unders x 30 sec

Accessory Work
3x15/15 seated single arm db press @5-10/10-15kg
3x12/12 single arm kb row
rest as needed

LIGHT WEEK 4/13

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

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD 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 *first reps full foot

3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH
3 NINJA SNATCH

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

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SNATCH JERK grip to SNATCH grip
5-6x2@up to 60% pal 2min

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BACK SQUAT + JERK RACK SUPPORT 6-10sec
3[3+1]@70% pal 2min

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BENCH PRESS
4x2@up to 50-60% bench-% pal 2min

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PM VARKAUS su 29.1.2023

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SNATCH
2x3@50%, 3@60%, 3@66%, 3@71%, 3@76%, (2@81%, 2@86%,1@91%) pal 2min ( * )- jos kuleksii

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CLEAN + JERK
2[2+2]@50%, 2+2@58%, 2+2@66%, 2+2@71%, 1+2@76%, (1+1@81%, 1+1@86%) jerk-% pal 2min
( * )- jos kuleksii

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VERTICAL JUMP 3x5 pal 2min

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FRONT SQUAT
2@50%, 2@60%, 2@70%, 2@80% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

3-8 TURKISH GET UP
BACK EXTENSION HOLD
10@HIP THRUST

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3 rnds for quality

12 ghd hip ext. 15/10kg
10 walking lunges 2x 25/17.5
12 alt. box step ups 1x 25/17.5
10 hollow rocks
rest 90s.

LIGHT WEEK 4/13

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

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRD DOG & HINDU PUSH UP

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRDDOG & HINDU PUSH UP

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

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 PAUSE CLEAN PULL *pause 2cm floor + knee + power position
3 CLEAN PULL to PWR position
3 CLEAN HIGH PULL *first reps full foot

3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN
3 NINJA CLEAN

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

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BLOCKS CLEAN HIGH PULL + CLEAN *bb above knee
3[2+3]@up to 60% pal 2min

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REBOUND JERK
3x3@up to 60% jerk-% pal 2min

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PAUSE JERK DRIVE + JERK DRIVE + SPLIT JERK *pause bottom pos.
5[1+2+2]@60% pal 2min

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CLEAN HIGH PULL ABOVE KNEE *first reps full foot
4x3@60% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[4+4+4]@bb pal 1-2min

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POWER CLEAN + POWER JERK
3+3@bb, 2[2+3]@up to 50%, 1+3@60%, 6[1+3]@71% jerk-% pal 2-3min

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LUNGE forward (jaloissa saksiasennon pituus - aloita heikommasta)
2x10@up to 40%, 5x10@45-48% jerk-% pal 2-3min

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10@DB BENCH PRESS
8@DB FFE 1-LEG SPLIT SQUAT
10@BB TRICEPS EXTENSION

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Build to a 1RM

OPTIONAL COOL DOWN
FOR RECOVERY
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows

30s pass trough
30s + 30s Around The worlds
1:00 Frog Stretch
5:00 Cardio
15 - 20 Push Ups
15 Hollow Rocks
15 Arc Rocks

WOD
Row 1000m
50x wallballs
Row 500m
25x Wallballs
Row 250m
15x Walballs

20 lb WallBall

Complete as many rounds as possible in 20 minutes of

• 10 chest-to-bar pull-ups
• 15 push-ups
• 20 single-leg squats, alternating

After every 3 rounds, run 400 meters

EMOMx8
1) 40s max sled push
2) 40s max burpee box step ups

-rest 2min

EMOMx8
1) 40s max meters row
2) 40s max wall walk

-rest 2min

EMOMx8
1) 40s max double unders
2) 40s max slam ball