TBT on thursday night

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.

4 sets for quality:
front rack reverse lunge x 3 (per leg)
30 s rest
ring dips x 3-5
30 s rest
weighted pull up x 3
60 s rest

5x 3 min on, 2 min off

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

Romanian deadlifts with DB's

5 x 8

Go every 2:00

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AMRAP 20 with partner, split as you like

40 deadlifts
30 bar over burpees
20 cal bike erg
30 single arm devils presses
40 sit-ups

IGYG

Front squat 4x4 reps

a ) Main strength
Final week

Strict press
12-10-8-6-4-2

— start light and build heavy double

b ) Accessory strength /back-arms/

3 sets
8-10 Barbell pendlay row@heavy
10-10 Single arm seated banded row

3 sets
10-10 Seated concentrated biceps curl
15-15 Banded OH triceps extension

c ) ‘Burn out’

For time

50 DB hang muscle clean to press@2x15/2x10kg*

*every break = 20 Banded pull apart@red

Set 1 : 10 Front Squat @ 60%
Set 2 : 10 Front Squat @ 60%
Set 3 : Max Front Squat @ 60%

Go Every 2:00

E90SEC
8 x 4-6 push jerk
- ⁠leave a few reps in the tank