Pull Ups
5x3

E2MOM 8
3 Shoulder presses + 3 Push presses

Front rack lunge
5 x 3 both leg

Strenght

Build up an heavy front squat

Conditioning
3 RFT
20 kb American swing
15 box jump over
10 front squat

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: SPIDERMAN LUNGE with THORACIC ROTATION

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: STANDING PLATE TWIST

video: PLATE HALO

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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video: PUSH JERK IN SNATCH

video: MUSCLE SNATCH FROM FULL SQUAT 0:37

video: PUSH JERK IN SPLIT

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SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 3x1x[1+2+1+1]@60%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 3x1x[1+2+4]@60%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@70%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

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video: SNATCH DEADLIFT TO HIP

video: CLEAN DEADLIFT TO HIP

video: PAUSE JERK DIP SQUAT

video: RDL *sn-grip

video: DB SOTS PRESS

video: DB FLOOR SEATED PRESS

Alkulämmittely ja mobility

Harjoitellaan tuplia ja naruhyppyä

10min amrap
20 naruhyppyä
10 istumaan nousua
30m juoksu

Loppuvenyttelyt

Warm up(0:00-10:00)
20 jing jang
10 warrior squats
then
10 air squats
20 jacks

10 air squats
20 heels to rear(2ct)

10 air squat
20 mountain climbers(2ct)

Mobility(10:00-15:00)
Pigeon-1:00 min per
Couch stretch-1:00 min per

Pointers(15:00-20:00)
Abmat sit up-full range of motion
Squat jumps-med ball in front, good range of motion on squat.
Deadlift-chest over bar, heels in ground, hamstrings loaded

Metcon(20)
On the 3:00 for 7 Rounds in 21 minutes

“Deadpool”

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (30/20)

7-6-5-4-3-2-1 Deadlifts

Opt(12)
5x5 hip extension
3x8 curl to press
3x8 dips
Tabata row

Finisher
15 scap push ups
30 over unders
60 bicycles
1:00 min quad stretch

• Tempaus varvastuksesta

3 x 2 tempausta riipusta

3 x 2 tempausta maasta

For Time:
25 Pull-ups
50 Deadlifts 60/40kg
50 Push-Ups
50 Box Jumps 60/50cm
50 Floor Wipers 60/40kg
50 Single-Arm Kettlebell Clean-and-Press 16/10kg
25 Pull-ups