2 Rounds
30 Speed rope skips
8 Hand-release push-ups
5 Back support slide throughs
5 Russian dips
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
Build to workout weight for power snatch and front squat
* Few short sets of other movements between sets
+
@ workout weight
100m Run
2 Ring muscle-ups
3 Power snatches
4 Bar-facing burpees
100m Row
20 Double-unders
3 Wall-facing HSPU
4 Front squats

1-2 rounds
8 Reverse lunges
8 Scapula push-ups
8 Tension swings
+
1-2 rounds
5/way Scapular rolls
8 Hand release push-ups
+
Build to workout weight for OH WL and KB clean and jerks
* Few short sets of other movements between sets
+
@ workout weight
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
6 Bar-facing burpees
4 Chest-to-bar pull-ups
10/7 (cal) Row
6 Toes-to-bars
4 KB clean and jerks

4x2' on 1' off
12 wall ball
12 abmat sit up
12 steps walking lunges
Continue where you finished last interval

Target: 6+ rnds

Run intervals

3 sets of:
3:00 @ 5K pace
2:00 @ 3K pace
1:00 @ mile pace


- Rest 3:00 between sets –

Warm-up

1-2km Jog @ 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
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

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

MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

snatch, Clean & jerk training : you can make your own barbell technique

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

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

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10 min tauko ja evästä nassuun!

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CLEAN + JERK
*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

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CLEAN + JERK
*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

FINISHER
3 SETS (:40 ON / :20 OFF)
MOVT 1 - Plate Around the Worlds
MOVT 2 - Plate Curls
1 SET = MOVT 1 + MOVT 2
No Additional Rest b/t Sets

WARM UP + TECHNIQUE 10-15min

2-3rounds:
8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
16x DEAD BUG with PLATE
10 step OH DUCK WALK

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TECHNIQUE:
10 x GOOD MORNING SQUAT

2+2+2+2+2 x
MUSCLE SNATCH +
SNATCH PUSH PRESS +
PRESSING SNATCH BALANCE +
HEAVING SNATCH BALANCE +
OHS

1+1+1+1 x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2+2+2+2+6+2 x
SHOULDER PRESS +
PUSH PRESS +
POWER JERK +
SQUAT JERK +
3+3 STEPPING JERK BALANCE *both side, rytmi taka-etu +
1+1 SPLIT JERK

1+1+1+1 x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH
2x3@barbell, 3@up to 85% sn-%, rest btw sets 2min, *example up to 55-65-70-75-80-85%

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CLEAN + SPLIT JERK *split jerk in the second round to the other side
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2x[1+1]@85% jerk-%, rest btw sets 2min, *example up to 55-65-70-75-80%

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CLEAN PULL *full foot
2@95-100-105%, jerk-%, rest btw sets 2min

15-20min, Power Clean Practice :
5 Hang Power Cleans
- Rest as needed