Nämähän on jo tiedossa ja kaikki tekevät nämä aina ennen jokaista treeniä, mutta käydään vielä kertauksen vuoksi läpi!

-yleislämmöt: 5-15min eli vapval ergoa, keppijumppaa yms

-lajikohtaiset liikkeet👇🏻

-kyykky/veto: jefferson, etuheilautus, suorinjaloin mave, hyppyjä yms lantion/takaketjun aktivointia

-penkki: lapojen aktivoinnit eli facepulls, band-pull-aparts yms + kiertäjien lämmittelyä

-lajikohtaiset aktiiviset/pumppaavat venytykset 👇🏻

-kyykky/veto: pohkeet, takaraidet, etureidet, pakarat, alaselkä, lonkankoukistajat…

-penkki: rinta, olkapäät, lonkankoukistajat…

-nousut: 50% asti vitosia, 70% asti kolmosia, tästä eteenpäin ykkösiä…TAI alusta asti ykkösiä…

E2MOM 10
1 x [1 power snatch + 1 OHS + 1 squat snatch]

power+OHS unbroken, squat single
82-85% 1RM power snatch

3 rounds for time with a partner:
50-40-30 cal row
20-20-20 power clean (110/75lbs / 50/35kg)
40-30-20 wallball (20/14lbs)

Split however.

75 Minutes HR 1-2

You can change Ergos as you like. Every 10 minutes 1 minute pull-ups. Target same reps across.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW Alt. Deadbugs
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-

Amrap 10 min
2-4-6-8-
Wall walk
4 bear complex

Bouldeointia sisähallissa

** Handstand Strength Circuit** 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

** 4 sets for quality practice**

8 Thrusters

Go every 90-seconds to 2-minutes

85/60kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg,or 35/25kg

Choose weights that allow you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

4 sets for quality practice

6 Power cleans (touch-and-go)

Go every 90-seconds to 2-minutes

102.5/70kg, 92.5/65kg, 85/60kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, or 42.5/30kg.

Choose weights that allow you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.