For time:
30 T2B
2,4 km run or 180/150 cal row or ski
60 sit ups
2,4 km run or 180/150 cal row or ski
90 m quadruped crawl

WARM UP 10min 2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + SNATCH HIGH PULL from BELOW KNEE *flat footed + MUSCLE SNATCH + OHS + DROP SNATCH
2× 5+3+3+3+3@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
2×2@barbell, 3×2@60%, sn-%, rest btw sets 2min

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RDL *jerk-grip + CLEAN HIGH PULL from BELOW KNEE *flat footed + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed
2× 5+3+3+3+3@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2× 2+3@barbell, 2+3@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
2× 3+3+3+4@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2× 4+2@barbell, rest btw sets 1min,
3× 2+2@up to 65%, jerk-%, rest btw sets 2min, example up to 50/60/65%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.

2:00 Run @ easy pace
2:00 BikeErg @ easy pace
2:00 Run @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

Strength (push-pull - hypertrophy focus)

A) 4 working sets

12 Incline dumbbell bench presses
- use the same weight (moderate-heavy) each set or build up slightly
6 (weighted) Chin ups/ring pull ups after each set of bench presses

B) 3 working sets

10 Double dumbbell Z presses
10 Barbell upright rows
30 sec. double kettlebell front rack hold after each set
- Use moderate-heavy weights

C) 3 sets

12 Horn grip kettlebell curls
12 Bench dips
12 Supinated grip barbell front raises

Kevyt viikko, kova pari viikkonen takana, nyt kevennetään ja kehitytään!
4 treeniä, 2xvoimaa, 2xmetconia. Tälle viikolle jos otat viidennen treenin se voi olla vaikka la tiimitunti tai jotain ihan muuta urheilua/liikuntaa ulkona yms.
rytmiä näin : voimatreeni + pidempi kardio. lepo, painonnosto + juoksu, (lepo ja lepo) tai (tiimitunti/lepo).
Voit myös tehdä niin et juoksu onkin voimatreenin perään ja pidempi kardio pn harjoituksen.

Gymnastics

Warm up

2 rounds of

20 Passthrough
10 hollow rocks with plate
10m wheel barrel
10 Superman
10m partner carry
10 scorpion stretch

Gymnastics for quality
30min

ADVANCE
Handstand walk and HSPU

INTERMEDIATE
Handstand push-ups and cycling

BEGINNER
Headstand and wall walk

WOD
In 6min
With partner Accumulate max distance of:
RX Bear walk
Intermediate supported HSW
Beginner wheel barrel

For Time:

Buy in: 100 DU / 200 SU

Then 3 rounds:
10 double db/kb STOH
10 double db/kb front rack squat
10 Push-up

Cash out: 100 DU / 200 SU

Target: sub 8min
TC: 12min

RPE 8,5 - valitset sellaiset painot, että kässäri-liikkeet kulkevat ub, mutta ovat haastavat.

Huom! Molemmat versiot päivän treenistä voit tehdä kaikilla päivän tunneilla.

Front squat 5-5-5-5-5 reps

• Post loads to the comments.

VÄLIVIIKKO VOIMA-OHJELMOINNISSA
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LÄMMITTELY
3-5min ergo

sitten 8-10min AMRAP

Suorin käsin lankku + 5+5 shoulder tap (=kädellä kosketus ristikkäiseen olkapäähän)
Lonkankoukistajavenytyksessä käden kierto 5+5
10 kyykky-takareisipumppaus
3-6 takakyykky, 3s stop pohjassa (nouse painossa työsarjojen kuorman "suuntaan")
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TAKAKYYKKY
4x6 @ 50-55%

-noin 2min lepo sarjojen välissä
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APULIIKKEET
3x3 korkea boksihyppy
-Tee boksihypyt ennen muita apuliikkeitä
-1-2min lepo hyppyjen välillä
-tavoittele mahd. korkeita hyppyjä

3x12 lantionnosto RPE 7
3x6+6 Bulgarialainen kyykky RPE 7
-1-2min lepo sarjojen välissä

400m run
20 kb swings
8 burpee pull-ups

*rest 1:00 between rounds