Every 10min x3
25/20 cal bike/row
25 abmat sit ups
25/20 cal bike/row
15 burpee pull ups

PARTNER MOBILITY:
- 4min ON, 4min STRETCH
( A + B x 4 = 32min )

1.
A.) 10 box step up
5+5 box step down

B.) 1min+1min wall lunge hold
10 hip flexor+hip stretch

2.
A.) 10m lunge walk (front rack)
5+5 reverse lunge

B.) 10 low dragon with rotation
1min low dragon position hold

3.
A.)10m dragon walk (high/low)
10m cossack walk

B.) 1min+1min active half frog
1min frog stretch

4.
A.) Banded:
10 deadlift
10 good morning

B.) 10 toesquat
1min squat hold (bottom)

1:00 Banded Pass Trough
1:00 Banded Lat Stretch ( each )
1:00 Active Spiderman

4:00 Cardio
3 rounds:

10 Cossak Squat
5 Toes To Bar
3 - 5 Strict Pull Ups

WORKOUT 2

LIGHT WEEK 1/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@60% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

--

CLEAN + JERK
2-3[1+1]@70% jerk-% pal 2min

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FRONT + BACK SQUAT
3+2@up to 70% fs-% pal 3min

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SNATCH HIGH PULL slowly down *first reps full foot
4x3@70% sn-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~20% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)
10 HANGING KNEE RAISE
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE

5 push press lift every 2,5min

LÄMMITTELY
liikkuen kehon lämmittely ja hallinta

Tekniikka - hollow hold
• Jalat lantion päällä
• Jalat lantion päällä - käsien työntö
• Toinen jalka koukussa - toinen ojennettuna
• Jalat lantion päällä suorana - jalkojen vienti pidemmälle
• Jalat suorana - kädet suoraksi

Tee itsellesi sopivana variaationa 3 x 30s. pito

Circuit 50s./20s.
1. Hollow rocks
2. Yhden jalan lantionnosto
3. Lankussa ylävartalon kierrot
4. Hspu
5. Vaaka + jalan nosto

30min for quality:
6-8 + 6-8 alt. db floor press (hold at the top)
4-8 strict pull up
6-8 + 6-8 half-kneeling db shoulder press
8-12 reverse grip Yates row
6-12 hanging windshield wipers
4-6 + 4-6 kb windmill

Rest as needed

A,
Pause Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause at the bottom of the dip.

B,
Teams of 2 - as many reps as possible in 20 mins of:
0:00-5:00:
1 Back Squat, pick load
--then--
5:00-15:00:
AMRAP in 10 mins of:
5 Handstand Push-up
10 Pistol
15 Pull-up
--then--
15:00-20:00:
Bike Calorie

Complete in teams of 2.

Back Squat- build to a heavy for a combined total

One person works at a time, alternate as little or often as you like, and share the work as you like.

C,
3 rounds for quality of:
10 L/10 R GHD Paddles, pick load
10 L/10 R Teapots, pick load
Rest 2 mins

1 Rope
2 Sangbag over shoulder
3 Thruster
4 MU / C2B / Pull up
5 (strict) HSPU
6 Hang power snatch
7 Front squat
8 T2B
9 Ski erg
10 HS Walk
11 GHD sit ups
12 Burpee pull ups

Weight: RX 50/35kg
Scaled 40/25kg
Elite 60/42,5kg

Every 2min 6 rounds
Snatch 80% ~>