LÄMMITTELY
Tekniikkatikkaat

Liikkuvuussarjat
1. Rangan rullaus - kyykky pumppaus - ylävartalon kierrot - ylhäällä kurotukset
2. Haara-asennossa pumppaus - ristikkäinen tuulimylly
3. Lapsen lepoasento - lonkankoukistajat + kierrot
4. Toispolviseisonnassa jalka sivulla - lantio taakse - kylkien venytykset
5. Skorpioni - selän ojennus

LOPPUTREENI
Liikkeet tehdään parin kanssa vuorotellen - toinen tekee, toinen lepää
Kumpikin pari tekee - 4 x 35s. / piste
Piste 1
Hiihto
Piste 2
Boksille tai stepperille nousu/hyppy
Piste 3
Rengassoutu
Piste 4
Lankussa käynti / burpee

Snatch

A) WU 3-4x For Quality:

• 3 Snatch DL + 3 High Hang Muscle Snatch + 3 Snatch Balance
• 2-3 Seated box Jump

B) PRIMER

E2MOM X3:

• 3 Squat Snatch @70-75% (1.1.1)

-Rest 2min-

E90SEC X3:

• 2 Squat Snatch @80-85% (1.1)

-Rest 2min-

EMOM Until Days Heavy Technical

• 1 Squat Snatch

C) Snatch Pull (Floating)

• 3x3 @110-120% *Ei koske lattiaa toistojen välissä

Front Squat

• 4x5 *Build Up (1-2 RIR)

Metcon

For Time:

• 21 Thruster @35kg
• 21 Burpee to target
• 15 Thruster
• 15 Burpee c2b
• 9 Thruster
• 9 Burpee bar muscle-up

Accessory

A) 3-4 Rounds:

• 10-15 Lu Raise
• 1 Long Set Strict Press (Empty BB)

*Rest as needed

B) 3-4 Rounds:

• 10 Strict T2B
• 10/10 KB Side Bend
• 1 Set of parallette L-Sit

*rest as needed

Shoulder Press

1 x 5 x 65%
1 x 5 x 75%
1 x max 85%

Lumbar spine + hip mobility

4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hips

banded hip raise in Z seat 3x8/8 band around hips

*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

Wu: Easy swim for 200m
A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

Strict HSPU - Ring HSPU practice
Kipping HSPU practice

Core Work: (40-20)
EMOM 12
1.Barbell twist
2.Banded plank
3.KB Side band

Pulling Work:
EMOM 12 (30-30 )
1. chin up hold
2. ring row feet on box
3. banded row
4. rest

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

BikeErg warm-up

3:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2-3 Rounds
0:20 @ 100% MAP5 (hard)
0:40 @ 50% FTP20 (easy)
+
1:00 @ 50-60% FTP20 (easy)

3x 12' AMRAP, 3' rest w. partner

AMRAP 1 - pull
250m row
30 pull up
30 syncro renegade row w. clapping @2x22.5/15kg

AMRAP 2 - push
30 dbl DB push press @2x22.5/15kg
30 HR push up
30m partner wheelbarrow walk

AMRAP 3 - leg burner
30 steps walking lunges
30 partner wall ball
30m partner carry