Emom5

5 sec hollow hold
5 hollow rocks
5 tuck-ups
5 v-ups
5 sec hollow hold

LÄMMITTELY
Kuminauhajumppa hartiarenkaan alueelle

Availut koko kroppa
• AKK - lonkankoukistajat
• Päinmakuulla jalan vienti ristiin
• Kylkimakuulla käden pyöräytys
• Selin t-kierrot
• Kyykky - takareisi pumppailut
• Kädet selän takana lapojen lähennys

VOIMA
Superina
3 x 4-6 leuanveto
3 x 8-10 pull over venytyksellä

KIERTOHARKKA
3-4 x 40s./20s.
1. Tuulimylly oik.
2. Tuulimylly vas.
3. Goblet squat kannat korotettuna
4. Perhosvatsat

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

Built up - RPE 8

7 x every 3 min
3 pos. snatch

high hang, knee, start

( to squat )

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Develop control of the bar path through all pulling positions
Build consistent timing and acceleration
RPE 7–8, Challenging, but clean and repeatable
Coach tip:
Keep the bar close throughout the lift
Maintain the same rhythm in every rep

Syklin kolmas viikko. Kevennellään hiukan ens viikon aikana kokonaiskuormasta.

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH
2×3@barbell, 3@50%, 2@60%, 3×1@70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 3×1× 1+1@70%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3× 3+6@65-70%, fs-%, rest btw sets 2-3min

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video: front squat + back squat

1) 50s. easy row
2) 5-12 hspu
3) 12-16 RKBD
4) rest
5) 50s. easy row
6) 5-12 toes to bar
7) 4-8 alt. DB hang power clean
8) rest

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-Build sustainable conditioning with mixed movements
-Alternate between cyclical work and skill-based control
RPE 6–7,You should be working steadily, never close to failure
Coach tip
Choose reps you can repeat every round
Finish each minute with time to rest

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MOVEMENT STRATEGY
Row (50s)
Easy pace → this is active recovery
If breathing spikes → slow down immediately

HSPU (5–12)
Stay below failure (e.g. 6–8 good reps)
Scale early if pressing slows

RKBS (12–16) (Russian KBS)
Smooth tempo, hinge dominant
Keep this heavy
No rushing, no bouncing

Toes to Bar (5–12)
Unbroken if possible
Otherwise small quick break

Alt. Hang Power Clean (4–8)
Light–moderate load
Crisp reps, fast elbows

8 min guided skill: hand stand walk / hand stand
1-2x6-10 box pike shoulder taps / wall hs shoulder taps
1-2x4-6 box pike hs around the world / hsw to wall / partner hsw / free hsw

->valitse taitotasoosi sopivat harjoitteet.
box pike shoulder taps:

box pike around the world:

partner handstand walk w/stick:

EMOM 6
1.5-10m hsw or hsw with piruette halfway
2.45s erg @ easy

-> hsw->20-30s practice->hsw to wall->wall shoulder taps->20-30s wall hs/2-3 wall walks

Korkeilta pukeilta
2x2x51
2x2x58
2x1x65
2x1x70

Handstand hold – Accumulate 2:00-4:00 on your hands*

Give yourself no more than 10-minutes to accumulate this time
Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.