Bench Press

10-8-6-4-2
*Nouseva paino (jätä 1-2 toiston varat)
*Lebo 2-3min settien välissä
*Tee semi kapeella otteella

Bodausta

A) 3x Superset:

• 10/10 DB Lat Row
• 15-20 Banded Rear Delt Pull Back (link)

*Rest as needed

B) 3x Superset:

• 10 Barbell Z Press
• 10-15 Lu Raise *Rest as needed

Option 1 Metukka

4x3min on/1:30 off:

• 8 Shuttle Run
• 10 Heavy DB Snatch (@50lbs?)
• Amrap ski cal

Option 2 Iisimpi Metukka

Ski Endurance:

2 Sets:
- 500m Ski (VK)
*Rest 2min between

2 Sets:
- 400m Ski (VK)
*Rest 1:30 between

2 Sets:
- 300m Ski (VK)
*Rest 60s between

Sarjat, tulosrajat: kaikki IWF:n naisten ja miesten sarjat
Ilmoittautuminen ja osallistumismaksu 2.5. mennessä.

Osanottomaksu 15 €, järjestävän seuran edustajille ei osallistumismaksua

Seuran pankki/tilinumero FI83 5290 0240 2751 54

Yhteyshenkilö ja puhnro Petri Lindfors, 0440325667
petri.lindfors93@gmail.com
Yhteydenotot ainoastaan Whatsappin, tekstiviestin ja sähköpostin välityksellä

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SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups
Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min.

3 Rounds for time: Tc 14'min

Treenaaja ____________________________ Kuntoilija
200m Run ________________________________ 100m Run or 600m Bike
30 Jumping rope crossovers ______________ 90 Single unders
20 Anchored Feet Dumbbell Sit Up _______ 20 Anchored Feet Dumbbell Sit Up
10 Alt DB snatches 22,5/15kg _____________ 10 Alt DB snatches HAP

ENGINE

10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 8 Double DB Hang Power Clean (@45lbs)
- 8 DB Box Step Over
- 8 Burpee To Target

Into,
10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 6 T2B/V-Up
- 6 Dual DB Squat
- 6 Burpee Over DB

Into,
10min Row,Ski,Bike (@easyish)

5MIN AMRAP:
- 4 Devils Press
- 4 Strict Pull Up
- 4 Burpee Pull Up

Into,
10min recovery erg

4 rounds (40 sec work 20 sec rest)
Row
Wall ball
Echo bike
Kb swing

Back squat 4x8

E3MOM:

20 cal row
12 deadlifts
6 hang power cleans

X2GT

3 rounds for consistency:
3 min bike, row or ski for meters
1 min rest
3 min amrap: 20 single DB box step ups, 20 sit ups
1 min rest
3 min amrap: 5 pull ups, 10 wall balls 9/6 kg
1 min rest

333x3

333cal Row
333cal Ski
333cal Bike