3-4 sets:
6/6 Cossack Squats (Goblet Hold)
30m KB/DB Farmers Carry
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)
1min Sorenson Hold
- Rest as needed

Maaliskuun SpessuWodina kuntonyrkkeilyä Mira Ilmoniemen johdolla!

wodit klo 15 ja 16

ei mobbailua

WARM UP 10-15MIN

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video:

---

SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION +
TALL SNATCH *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2@barbell, rest btw sets 1min

--

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE *ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet 2x 1+1+3@barbell, rest btw sets 1min,

1+1+3@up to 60%, 2× 1+1+1@65%, sn-%, rest btw sets 2min

---

CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2+3@barbell, rest btw sets 1min

--

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK *ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet

2x 1+1+1+1@barbell, rest btw sets 1min, 1+1+1+1@up to 60%, 2× 1+1+1+1@65%, jerk-%, rest btw sets 2min

---

FRONT SQUAT + BACK SQUAT
3+2@up to 70%, fs-%, rest btw sets 2-3min

---

SNATCH PULL
3×3@70%, 2×2@75%, sn-%, rest btw sets 2min

---

video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

3 rounds of:
5+5 Pallof presses
10 Windshield vipers
15 Hollow rocks
20 Renegade rows
Rest

Every 2'min for 9 Rounds (3x A+B+C) 18'min

Treenaaja - Kuntoilija

A) 12-18 Row cals
B) 6-10 C2B / Pull-ups / Toe Nail Spot Pull-Ups
C) 8 Burpee Box jump overs 24"/20"

Skills
+emom7

Metcon 9min AMRAP

6m HSW tai 2 WW
15 Thrusteria 30/45kg
60 DU
15 Bar facing burpeeta

LÄMMITTELY
Teema: hartiarengas
2 kierrosta, 60s./liike
1. V-nosto + ylhäältä alas soutu
2. Olkavarren sisäkierto
3. Olkavarren ulkokierto
4. AKK - nelinkontin käden avaus
5. Pull over kp

1 kierros, n. 60s./liike
1. Roikkuminen
2. Kepin läpivienti telineessä (eri oteleveydet)
3. Boksilla kepin kanssa rinnan alas painaminen
4. Rullan päällä rintarangan ojennus-koukistus
5. Jousiampuja kylkimakuulla

VOIMA/TEKNIIKKA
3 x 8-10 etukyykky
Lepää kierrosten välissä n. 60-90s.
Merkkaa etukyykyn paino treenin tulokseksi

KEHONHUOLTO
Rinta, selkä, olkapää

Movement prep

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds

3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

Clean & Jerk

EMOM x 8

20-50 DU / crossover / practice