Strongman

OH Lunge

• Build up to days heavy 10RM (5/5) OH Lunge

EMOM 16

1: 10m Heavy Yoke Carry
2: 10 SB Squat
3: 30m DB Heavy Farmers Carry
4: Rest

Metcon

5 Rounds For Time:

• 15 GHD
• 15 Deficit Push Up (plate)
• 10 Pistol Squat

Accessories

4 Rounds For Quality:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

2x2x44
2x2x51
2x2x58
2x1x62

Accessory:

3-4x
8 good morning
10+10 bulgrian split squats

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

---

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MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
2×2× 1+1+1@light barbell, rest btw sets 2min

DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
2-3×2@barbell..+..light weight, rest btw sets 2min

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

--

POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 5× 1+2@60-65%, clean-%, rest btw sets 2min

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

--

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 3@up to 70%, jerk-%, rest btw sets 2min

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

Engine

Mikko's Triangle

EMOM 40 performed as: 45s on/15s Off

1: Echo
2: Row
3: Ski
4: Rest

AF WEEK 8, Day 2

ACCESSORY:
(upper body + core)
2-3 rounds, go by feel:

1) 6+6 Standing single arm DB Press
2) 8-10 Seal Row
3) 10-20 GHD Sit-Up

RIR 1-2 with the Press and Seal Row

Tällä viikolla luvassa raskaita kuormia päävoima liikkeissä. Heille jotka menossa stadikkaan kisailemaan/teette unbroken karsintoja niin tehkää treeneissä metconeista lyhyempiä versiota ja näin ollen hieman aletaan säästeleen energiaa tuleviiin kisoihin. Preppailun osalta jos kaipaat jtn omaa lisäksi niin voit myös skipata jotain täältä ja vaihtaa siihen mitä koet itse enemmän tarvitsevasi. Kysy myös viestillä jtn vinkkiä jos tarvetta!

3 set of A,B, C

A:
In 3 mins, for max reps of:
Machine 500/400 m/ Bike 1000/900 m
max reps in remaining time Rope Climbs,
Rest 2 mins
-- then --

B:
In 3 mins, for max reps of:
Machine 500/400 m/ Bike 1000/900 m
max reps in remaining time Wall Balls, 9/6 kg
Rest 2 mins
-- then --

C:
In 3 mins, for max reps of:
Machine 500/400 m/ Bike 1000/900 m
max reps in remaining time Med Ball Sit-ups, 9/6 kg
Rest 2 mins
-- then --

Gymnastics

A) Practice 1 skill for 10-15min
*HSW, Kipping Hspu, Pull up, bMU etc.

B) EMOM 12:

1) 45s Ski (@80% Effort)
2) 2-3 Rope Climb (first rep legless if possible)
3) Rest

C) EMOM 12

1) 45s Row (@80% Effort)
2) 1 Long Set of Kipping Pull Up
3) Rest

Front Squat

• 5 Reps @60%

• 5 Reps @70%

• Max Reps @80% (1 RIR)

Accessories

A) 3x Superset:

• 10 Romanian DL (DB Or BB)
• 10/10 DB Bent Over Row *Rest 3min between rounds

B) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 15-20 Banded Hamstring Curls *Rest 3min between rounds

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
@ workout weight
200m Run @ target pace
4 Front squats
6 Handstand push-ups
12 GHD sit-ups