Deadlift 5 x 10 @60%

3:00 BikeErg @ easy
+
1:30/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
10 Handstand shrugs
30 Speed rope steps
+
Build to workout weight for squat cleans and deadlifts
* Practice a few short sets of double-unders, wall walks, HSPUs and box jump overs between sets.
+
@ workout weight
3 Squat cleans
2 Wall walks
500m BikeErg
30 Double-unders
5 Deadlifts (use A1 weight)
5 HSPUs
5 Box jump overs

Snatch

A) Build to a max in Power Snatch

B) Every 90 sec x 3 sets 1 Power Snatch @90% of the weight that you hit for the single.

C) Every 90 sec x 3 sets 2 (1.1) Power Snatch @80% of the weight that you hit for the single.

D) Every 90 sec x 3 sets 3 (1.1.1) Power Snatch @70% of the weight that you hit for the single

Snatch Panda Pull
(Optional)

• 3x3 @100-110%

Metcon

4 sets of: 2 min On / 1:00 min Off

• 3 Wall walks*
  
• 6 High box jumps
• Max Rope-climbs in remaining time

*Add 1 wall walk each round

Accessories

A) Core 4x For Quality:

• 30-45s GHD Oblique Twist W/plate
• 20-30 V-Up
• 30/30s Side Plank *Rest as needed

B) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 15-20 DB Skull Crusher

30*1 power clean + power jerk
Every 20sec 36-42kg

LÄMMITTELY

3 Kierrosta, :40s Töitä / :20s lepo
1) Pyörä
2) Viivajuoksu (10m välein)
3) Naruhyppy
4) Boxin yli askellus käsipainot farmarikannossa

Nosta kuormaa ja intensiteettiä lämmittelyn edetessä

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KIERTOHARJOITUS

5 Kierrosta, :40s Töitä / :20s lepo
1) Pyörä
2) Viivajuoksu (10m välein)
3) Naruhyppy
4) Boxin yli askellus käsipainot farmarikannossa

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HUOMIOITA*

Harjoituksen tarkoitus on kehittää kestävyyttä, koordinaatiota, kehonhallintaa ja hieman voimakestävyyttä. Pyri tekemään kullakin työosiolla tasaisen napakka suorite sekä liikkumaan koko :40s ajan.

4 rounds of 4min ON, 2min OFF (alt. A&B, molemmat 2 kertaa)

A)
2 rounds of:
10 db thruster @2x22.5/15kg
15 t2b
Remaining time: burpee to target

B)
2 rounds of:
5 devils press @2x22.5/15kg
10-15 hspu / Pike push ups
Remaining time: cal row

CLEAN

1x4
2x3
2x2
squat clean

Every 2min

lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH tc 20min
3@barbell, 1@up to the maximum of the day, rest btw sets 2min

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CLEAN
3@barbell, 3@up to 65%, jerk-%, rest btw sets 2min, example up to 55/65%

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SPLIT JERK *rack, split both side 1+1
2@barbell, 2@up to 65%, jerk-%, rest btw sets 2min, example up to 55/65%

2-3sets:

10 bicep curl
10 Db bench

4x10 maveja