Partner wod ( You GO , I GO )
In 9 mins
50 cal row
The AMRAP of :
50 shoulder taps in partner HS Hold (total reps)
50 Wall ball @9/6kg
50 Double under/ each person
Goal : 1+ round in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of :
30 V-up
30 Box jump@60/50cm
30 Db push press @2x22,5/15kg
Goal : 2+ rounds in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of:
10 strict Pull up/ 10 bar mu rx+
10 Devilpress @2x22,5/15kg
10 Dumbell Box step over @60/50cm @2x22,5/15kg
Goal : 3+ rounds in amrap

E90s x6:
3-7 kipping pull up / small kipping pull up / box kipping pull up
OR
4-6 banded / seated pull up, last set RIR 0-1

Chest to bar
Day 4 5, 4, 4, 3, 2
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

on The 2:30 x 6 Sets:

Set 1 : 3 Reps @ 75%
Set 2 : 2 Reps @ 78%
Set 3 : 2 Reps @ 78%
Set 4 : 2 Reps @ 81%
Set 5 : 1 Rep @ 84%
Set 6 : 1 Rep @ 84%

6x every 2 min @75% of 1rm
2 block clean high pull + 2 block hang clean

Raakatempaus + valakyykky
3x 3+3 @50-55%
3x 2x3 @60-65%

Tempaus+ tempaus polven alta
3x 2+2 @65-70%
3x 1+2 @73-80%

Valakyykky
3x 7 @moderate

Jalkojennosto kahvakuulan yli
3x 10+10

Warm Up
2 rounds
1.5 min cardio
20 glute bridges
20 ring row
10+10 floor press
10+10 suitcase deadlifts
10 kb swings
1:00 Plank Hold

Strenght
1-3 rm deadlift (20-25 mins)
1-3 rm bench press (20-25mins)
rakenna molemmissa liikkeissä ajatuksella 5reps@50%, 4reps@60%, 3 reps@70%, 2 reps @80%
ja tän perään sit karkeesti 3 nostoa jossa haet päivän raskaan sarjapainon fiiliksen mukaan.
lepää 2-3 min sarjojen välissä ja tarvittaessa vielä enemmän ennen viimeistä nostoa. Haetaan tästä suorituspainoja vuoden vaihteen jälkeen alkavaan perusvoimailujaksoon.
3rm karkeasti 90% of 1rm, 2rm about 95% of 1rm.

Accessory Work
3x12-15 heavyish american kb swings
3-4x15 DB Bench Press @moderate weights
3x30 medball russian twits + 10-15 knee tucks
rest as needed

Cool down
2-3 min light cardio
20-30 sek per venytys
rinta/ojentajat/etureidet/pohkeet

MEDIUM WEEK 6/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

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TALL POWER SNATCH + TALL SNATCH
2×2[1+1]@bb pal 1min

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SNATCH
1x1@90% pal 2min

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CLEAN+ SPLIT JERK
1+1@85% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
1+1@up to 94+% pal 2min

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WL BEGINNERS week 1/4

2 rounds: ei keppijumppaa
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

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SNATCH
10x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
10x1@RPE8 *2 quality reps reverse pal 2min

--

SNATCH PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

--

BACK SQUAT
5@up to max 5RM pal 3-4min

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BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

3@RPE8 BELT SQUAT, +WEIGHT

5-8 KNEELING TRICEPS EXTENSION *head below bench/barbell

5 HANGING HOLLOW HOLD / PELVIC TILT 2-5sec *BW/+WEIGHT, myötäote

8 alt. step back lung
10 banded deadbug
5 jerk balance

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Jerk
Heavy 6r
Heavy 4r
Heavy 3r

WOD (S):
EMOM 40
1: 5 front squats 70/45 + 8 box overs
2: 12 heavy KBS
3: 12 burpees
4: rest