3 Kierrosta:
12-15 Vipunostot sivulle
50 Flutter kick
12-15 Selänojennus

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds
40s easy -> 20s mod -> 10s fast ski
7+7 single arm ring row
7 inch worm with push ups
14 alt leg v-ups
:30 HS HOLD
then prep for WOD movements and get ready

WOD
6 sets
sets 1,3,5 do : 15-20 ghd sit ups and 2,4,6 sets of 10-15 toes to bars
2 legless rope climb (scale to normal climb)
3-5 parallette OR deficit kipping hspu (MAKE IT CHALLENGING BUT DOABLE) 1 ABMAT UNDER PARALLETTES IS RX.
rest 1:1

time target 2-3 min on each round.
legless or rope climb, rest 10-20 sec after first climb and hit for other climb)
goal is to get hspu unbroken most of the rounds.
PUT THE AVG TIMES ON ROUND COMMENT AREA BELOW.

21-15-9

bike calories
box jump

A,
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]

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

B,
For time:
30 Squat Clean & Jerks@70/47kg

Goal: Sub 9 min

C,
Every 4 mins for 12 mins do:
Single Arm Farmer Carry, pick load, L 15m/R 15 m
Single Arm Front Rack Carry, pick load, L 15m/R 15m
Zercher Carry, pick load, L 15m/R 15m

Athlete chooses the weight.

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:

5 + 5 WINDMILL, lintti

3-5 + 3-5 ROLLING PISTOL SQUAT / PISTOL SQUAT

10+10 - 10+10 BICYCLE ABS + LEG LIFT

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD

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JERK & SNATCH GRIP
6+3+3 FRONT RACK ELBOW ROTATION + SHOULDER PRESS + PUSH PRESS

3+3+3 STEPPING SPLIT JERK (Standing On Toes + BB On The Nose) + DIP&DRIVE + SPLIT JERK molemmat puolet

3+3[1+1+1] TALL SQUAT JERK + FRONT SQUAT & SOTS PRESS & SQUAT JERK

3+3[1+1+1+1] TALL SN + HIP SN + SN ABOVE KNEE + SN BELOW KNEE + SN

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Nosta päivän maksimit joko salilla tai vaihtoehtoisesti Lepun (Jorma Rajakangas) pn-kisoissa Leppävirran amiskalla la 30.10.2021, punnitus klo 10.00-11.00 ja kisat alkavat klo 12.00. Taikka Jyväskylässä...

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SNATCH

LÄHESTYMINEN (20-24min)
3@tanko, 2@50%, 3@55%, 2@60%, 2@65%, 2@70%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%)
pal 2min

LAVA
1@96-98%, 1@98-101%, 1@101-103%

10min tauko SALILLA

CLEAN + JERK

LÄHESTYMINEN (20-24min)
3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@70%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min

LAVA
1+1@96-98%, 1+1@98-101%, 1+1@101-103%

Wod 1 for time
1->10
1-1 Snatch / Side @16/24
2-2…10-10
Rest:2 min
Wod 2 for time
1->10
1-1 Dead Squat Clean Thruster / Side @16/24
2-2…10-10
Rest : 2 min
Wod 3 for time
50 Russian Swing @16/24
Timecap: 30 mins

A,
Tempo Snatch 2-2-1-1-1

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

3 sec pull from floor to jumping position.

B,
"Chad"
For time:
1000 Weighted Box Step-ups @50cm

Wear a 13/9kg pack.

Goal: Just get it done, but sub 1 hour

C,
For quality:
Monostructural Cardio, 30 mins

Recovery Ride.

20-30 min on Bike Erg or Echo Bike at low to moderate pace.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

3 rounds of
8-8 x KB Floor Press
8-8 x KB Row
8-8 x Single Arm KB Push-Up

Amrap 14’
1 Goblet Squat + 1-1 Forward Goblet Lunges + 1-1 Reverse Goblet Lunges + 1 Burpee
2+2-2+2-2+2..3..4
@16/24

Snatch singles, 5 x 1 @ 85%. Every 2:00 min.

Clean and jerk singles, 5 x 1 @ 85%. Every 2:00 min.

Front squat, kelluvilla kakkosilla 85% asti.