stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 halo
10 pass through
10 over under

Metcon/*Rx(25)
5 giant sets
8 floor press
8 hammer curls
8 dips/*strict ring
8 reverse fly
8 floor wipers
16 cal ad/row(high damper)

Finisher
1 min chest opener per
1 min bf stretch
30 scap push ups
50 kneeling crunch

1a) ”Shoulder Circuit #2”: 3 x 10 ea. Rest 30s.
Lateral raise + front raise + cuban press
1b) DB Hammer Curls: 3 x 10. Rest 30s.

Van Damme
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

ElizabEMOM!
Building towards the benchmark ”Elizabeth” (21-15-9 FT Clean 61/43kg and ring dips)

1. Cycle
   90” intervals
   12 / 8 / 6 Power clean 61/43 kg
   6-12 / 4-8 / 2-6 Ring dips

2. Cycle
   100”
   15 Power clean
   9-15 Ring dips
   90” intervals
   10 / 7 Power cleans
   6-10 / 3-7 Ring dips

3. Cycle
   110”
   18 Power clean
   12-18 Ring dips
   100”
   12 Power clean
   8-12 Ring dips
   90”
   8 Power clean
   4-8- Ring dips

Riipusta raakarive, polvelta (rive %)
5x2@60%
5x2@65%

3x10 leuanveto
3x15 kulmasoutu tangolla
3x14 askelkyykky kävely, lisäpainoa

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 super man
10 bicycles
5 crunches

Metcon/*Rx(34)
10 x 100m shuttle on the minute(record slowest)
then
"APPEAL TO GOD" courtesy of horseman
3 rounds (24 minutes total)
1. GHD sit up
2. V-sit
3. Static hold on rings (top of push up position)
4. Tuck hang
5. Right plank
6. Front plank
7. Left plank
8. Vertical sit up
(30 seconds of each followed by 30 seconds of rest during which 5 perfect pushups must be done = one round)

accessory
3x6 giant
curls
row
db press
oh ext

Finisher
1 min of each of the following :
s/a para stretch
chest opener
mod y hold
quad stretch
hip opener

Ohjelmoinnissa piikataan kisakunto 25.8.2018. Treenipäivät maanantai, tiistai, keskiviikko, torstai ja lauantai. 8 viikkoa tehdään pohjaa ja viimeiset kolme viikkoa tehdään paljon raskaita kisanostoja pl. viimeisen viikon valmistavat.

VAPU + Raakatyöntö
5+1 1RM (ei totaalimaksi, ensi viikolla tarkoitus tehdä raskaammalla)
5+1 edellisen maksimin 95%
5+1 edellisen maksimin 90%

Takakyykky 5RM
edellisen maksimin 95%
edellisen maksimin 90%

Askelkyykky kävely lisäpainoilla
3x10

Takakyykky hyppy 5x3@20%

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
side shuffle
knee grab
heel grab
walking ft kicks
spderman stretch

Metcon/*Rx(18)
800m run
then at the 6:00 min mark
tabata(8rds 20 sec work/10 sec rest)
the following circuit:
rope slams
airdyne
reverse burpees
then at the 20:00 min mark
800m run

Score equals time for last 800m run

bench or strict press(9)
3x3

goat work(10)
goat-work on any movement specific to you that needs improvement.

Finisher
2 min sh distraction
2 min lax ball smash
2 min quad smash
2 min low back smash
2 min hamstring stretch
1 min plank

In teams of 3 for 40 minutes:

90 cal row
90 med ball cleans 50/40/30 lb (alternate every 10 reps)
90 cal ski
90 m med ball box overs 50/40/30 lb (alternate every 10 reps)
90 cal run
90 med ball over the shoulder 50/40/30 lb (alternate every 10 reps)

One works, two rest.

10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes