Hatch week 4 day 2

5-3-1-5-3-1

Go every 2:30

2 clean, 15s pause, 2 clean

Toes to bar technique for 10 min
(Kipping movement, knee raise, leg raise, toes to bar)

Then

4 sets
6-10 reps
Set every 2 min

5x?
3x pito

Tempauslämppä
Overhead squat kepillä
• 2 × 5

1. Tempausveto kepillä
   • 2 × 5

2. Muscle snatch kepillä
   • 2 × 5

3. Snatch balance kepillä
   • 2 × 3

• tanko × 5 tempaus
• tanko × 5 overhead squat
• tanko × 3 tempaus

Työntölämppä

tanko × 5 rinnalleveto
• tanko × 5 etukyykky
• tanko × 5 push press
• tanko × 3 työntö

Treeni 1

Tempaus 5x3 60-80% 1RM

Raakarinnveto + työntö 1+3x5 60-85% 1RM

Tempausveto 4x2 60-90% 1RM

Takakyykky 5x5 75% 1RM

Treeni 2

Työntö 2+2+1x4 60-85% 1RM

Suorinjaloin maastaveto 5x5 60% 1 RM

Etukyykky 5x3 60-80% 1RM

Treeni 3

Raakatempaus 5x3 50-75% 1RM raakatempausMAX

Vauhtipunnerrus 5x2 60-75% 1RM

Julle 5x5 50-65% 1RM

Treeni 4

Tempaus 75-95% päivän ykkönen ,15 toistoa yhteensä työpainoilla (75-95%) välillä

Työntö 75-95% päivän ykkönen 10 toistoa yhteensä työpainoilla (75-95%) välillä

Työntöveto 5x2 60-100%

Takakyykky 4x2 80%

Bench press

Build to a heavy set of 3 (H3) @ RPE 8/2 RIR (84-88%)
+
1-2 x 6 @ 80-85%H3

Bench Press

A) Build Up To Days Heavy 4RM

B) 3x2 @80-85% From 4RM (1s pause rinnalla)

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 60 DU
2: 15m HSW (7.5+7.5m)
3: 8-10 Double KB C&J @2x16kg
4: 18 C2B

*1x piruetti HSW Aikana

Strength

A) EMOM 10-12

1: 20s Chin Over Bar Hold
2: 20s Ring Support Hold

B) 3-4 Rounds For Quality:

• 10/10 1-Arm DB Bench Press (alternating arms)
• 8/8 DB Bent Over Row
• 20-30 Banded Tricep Ext.

*rest as needed

A)
4 rounds
14 alt. gorilla row
6 double KB clean and press
@as heavy as possible

B)
5 rounds (1 round: right + left leg )
double KB complex
1 clean
1 squat
1 reverse lunge
1 curtsy lunge
1 swing
other side

C)
2-3 rounds
14 pull through
20/20 m suitcase carry @heavy
30” plank

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top