Treeni 1
Warm Up
2 rounds
2 min cardio
12-16 cossack squats
8 wall squats
12-16 band pull aparts

Strenght
Overhead Squat
2x8 reps @light
4x5 reps @moderate weights
rest 2 min
IF mobility issue then back squats and perfrom
5 pause wall squats after each back squat set.

Partner Metcon
For Time
50-40-30 calories of Rowing or Ski / 40-32-24 calories air bike or run
30 wall ball shots
60 weighted medball twits
you go, I go!

FOR TIME:
26 hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

6 sets of Pause Hang Power Snatch
Set 1: 3 @60% 1RM Power Snatch
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 3 @65%
Set 5: 2 @70%
Set 6: 1 @73%
- Pause for 2sec in the receive position before standing.

EMOM 12:
1: 7,62m HS-walk
2: 20 DU + 8 T2B
3: 2-4 Wall Walks on to Plates (20kg)
4: Rest

Score is TOTAL number of Wall Walks Completed

Päivä 13

A.1) Front squat + stepping jerk balance+ press In split 5×3+3+3

B.1) Power clean
50%×3 60%×3 65%×3 70%×3 65%×3

C.1) Hang power snatch (2cm Off the floor, starting from hip)+Ohs
50%×1+3 60%×1+3 65%×1+3 70%×1+3×2

D.1) Back squat w/1.rep pause atg
60%×3 70%×3 80%×3×2 85%×2×2

4×
E.1) Press ×4
E.2) Goblet Lunge w/kb 6+6

4 rnds
5 high box jump
20 cross overs
4 kb snatch e/s
rest 90s.

For quality:
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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6x every 90s.
2 Block power snatch
+
1 OHS
@ 70-77% OHS

3rounds:

30+30m s.a farmer carry
8+8 box pistol squat
8+8 dead bug

EMOM5
Clean pull
Hang power clean
High Hang clean + jerk

E90s x 5
Power clean
Clean & Jerk

Every 2min x6
Clean & Jerk

LIGHT/MAXIMAL WEEK 1/15

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

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12+12+12 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 LAT STRETCH *wall, rack, barbell, banded
12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

--

10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

--

2x 5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH + SNATCH BALANCE + OHS TAI
SNATCH + SNATCH PUSH PRESS + OHS
8[1+3+3]@50-60% sn-% pal 2min

HOX!! Saksiin tempaajat tekee balancen ja ohs saksiin ja muutoin jos liikkuvuus rajoittaa vauhdissa kyykkyyn allemenon tehdään SNATCH BALANCEn tilalle SNATCH PUSH PRESS + OHS siihen syvyyteen mikä tulee kivuitta!

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POWER CLEAN + CLEAN BELOW KNEE + POWER JERK + SPLIT JERK
5[1+1+1+2]@57% jerk-% pal 2min

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SNATCH LIFT OFF + SNATCH PULL to HIP + SNATCH PULL
3[2+3+1]@60% sn-% pal 2min

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PAUSE SQUAT VERTICAL JUMP 3x5 pal 2min
*3-sec pause at the bottom of the squat

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

40 sec PLANK w/ WEIGHT
8+8@up to 20% sp-% HALF KNEELING ARNOLD PRESS w/ DB
15-25 1-ARM TRICEPS PUSHDOWN, BANDED