Warm Up
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching
Run, Row,Bike
then 2 sets
20 walking lunges without weights
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

Muscle Up Training
then practise this drill for 5-10 minutes as you like / need
https://www.youtube.com/watch?app=desktop&v=u5SR0wYa61c
2-3 times of 2-3 reps both ways, without plates and with plates. Focus on fast turn over

then few reps of banded bar muscle ups tai ihan ilman nauhoja

then start to prep for metcon

Metcon
3 rounds
7 min EMOM
Min 1: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 2: Bar Muscle Ups ( banded mu)x 2-4 reps of burpee bar mu x 2-4 reps
Min 1: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 4: Butterfly/Kipping c2b or pull ups x 6-8 reps
Min 5: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 6: Single arm devils press x 6 reps @15/22.5kg
Min 7: Rest 1:00

Weightlifting
3 sets
Power clean + push press + squat clean + split jerk @35-50%
3 sets
power clean + split jerk + squat clean + split jerk @50-60%
3 sets
6-8 Front Squat @50-60% of 1rm clean
rest 1-2 min bwn sets

Midbody work
2 rounds

1:00 Plank Hold
20 DeadBugs
30 Alt Leg V-Ups
rest 2 min

Cool down
2-3 min light cardio
1+1 min calf strech against rig
1+1 min achilles strech againts rig
2+2 min banded bully strech
2+2 min leg across body strech

A) Clean & jerk

Build up to a heavy single clean & jerk.

Then:
3 x 1 @ 90-95%

B) Hang power cleans

Climb up to a heavy set of 2 hang power clean in 10 minutes.
Sarjojen jälkeen vielä 3 x 2, -5-15kg

C) Push press 4 x 3 @ 83-88%. Lepo 90-120s sarjojen välillä. Tällä rakennetaan vahvaa pohjaa hartioiden ylöstyöntäville liikkeille. Ohjelman myötä toistot tippuvat 6, 5, 4 ja 3. Pidä huoli kuitenkin, että luot pohjan isoilla sarjoilla.

D) Hatch squats

Back squats:
8 @ 65%
8 @ 75%
2x8 @ 80%

Front squats:
5 @ 60%
5 @ 65%
2 x 5 @70%

7min AMRAP
7 Swings 32kg/24kg
6 Burpee box jump overs 24”/20”
5m Handstand walk

*Rest 3min and repeat

Standing Banded Abs: 3 x 10. Rest 60s.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Banded Y-T-A-T: 3 x 8. Rest 60s
+
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For TIme
1K Row
10 Full Snatch
20 Burpees to Target
30 Box Jump Over Overs
20 Burpees to Target
10 Full Snatch
1K Row

@50/42.5
@30/24

Basic Endurance 45 Minutes

50/40 Calories Row
30 Sit Ups
20 DB Squat 2x15kg / 2x10kg
10 Hanging knee raise
100 single unders

Emom 42 (7 rounds)
1) 9/7 cal Row
2) 8 burpee pull ups
3) 10 wall ball @9/6kg
4) 8 power clean & jerk @45/30kg
5) rest
6) rest

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Pidempi Emomi. Tavoite, että jaksaisi suorittaa koko ajan hyvällä temmolla ilman totaalista väsymystä. 2min lepoa tulee aina kierroksen jälkeen, jotta sykkeet ja tempo pysyy maltillisina. C&j paino maltillinen, hyviä ja teräviä toistoja.
Burpee pull up = tehdään Burpee jonka jälkeen hyppy tankoon ja leuanveto. Hypystä saa vauhtia leuanvetoon. Käytä koroketta (boxi/steppilauta) tangon alla jos tarve

Concept2 BikeErg 90min

6min AMRAP

6 Hang Squat Cleans
6 Bar facing burpees

60kg/42.5kg

*Rest 4min and repeat