HARJOITUS JULKISTETAAN SUNNUNTAINA; TULE SIIS PAIKAN PÄÄLLE!

(luvassa mm. juoksua, wall ball-heittoja ja hiihtoa)

3x9' AMRAP, 2' rest
3 up & down on stairs
30 DU / 60 SU
300m row
10 dbl DB hang power clean

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

---

SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

---

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

---

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

---

DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike

5 Pushups
10 Sit-ups
15 Squats

10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo

5 Pushups
10 Sit-ups
15 Squats

10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

3:00 Jog / 3:00 Echo@ easy
2:00 Run / 2:00 Echo @ moderate
1:00 Run @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for overhead squats
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 Rounds @ workout weight
200m Run
6 Overhead squats
6 Toes-to-bars
12/8 (cal) Echo bike

– Rest 0:30 between rounds –

PRESS

A) WU 3-4x:

• 10 Lu Raise (2x Plate)
• 5 Dive Bomber
• 5/5/5 Press/Push Press/Push Jerk (Empty BB)

B) Push Press
E3MOM X4:

• 3 Push Press @50-60% from 1RM Split Jerk

C) Push Jerk
E2MOM X4:

• 2 Push Jerk (DnG) @80+%

D) Split Jerk
EMOM X4:

• 1 Split Jerk @90+%

*fiiliksen mukaan ykkösiä. Voi tehä pari extraa jos tuntuu hyvetiltä.

CONDITIONING
For Time:

• 5k BikeErg (Z2) Into,

8x 2min AMRAP:

• 15 WB
• 10 Heavy DB Snatch @25kg
• Easy Bike for the rest of time

ACCESSORIES

A) EMOM 9:

1) 1 Set of Deficit Push Up (esim. levyjen päältä)
2) 1 Set of Wide Grip Pull Up
3) 20-30s Parallette L-Sit

B) 3-4x For Quality:

• 10 Ab Wheel (from knees) // 20-30 Hanging Knee Raise (jos ei abwheelia)
• 15/15 Pallof Press
• 20-30 Russian Twist w/Plate

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:

---

---

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

--

SNATCH from BELOW KNEE
3@up to 65%, sn-%, rest btw sets 2min, example up to 50/60/65%

---

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

--

CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 70%, jerk-%, rest btw sets 2min, example up to 55/65/70%

---

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

--

PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 70%, jerk-%, rest btw sets 2min, example up to 55/65/70%

--

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.

9'AMRAP
1 KB complex
7 cal airbike

1KB complex: 5 dbl KB swing + 3 frontsquat + 1 thruster @2x20/12kg

Sumo deadlift 8-6-4-4 reps