Yläkropan huoltava, 32 minuutin peruskestävyysharjoitus

Lämmittely
3min soutu, jonka jälkeen 8 perhonen
3min hiihto, jonka jälkeen 60 sekuntia yläselän rullaus
3min pyörä, jonka jälkeen 4+4 rintarangan avaus

Harjoitus (Syke 60–75%/HR max)

4 kierrosta: 1min työaika, 20sek vaihtoaika

1. pyörä
2. soutu
3. hiihto
4. perhonen; penkillä selinmakuulla + pienet lisäpainot käsissä
5. yläselän rullaus ja ojennus; foam-rullalla
6. rintarangan avaus; konttausasennossa

Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.

2 Rounds
4 Jefferson curls
8 Box step ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
+
Build to workout weight for deadlift
* Few short sets of box jump overs and handstand walk between weights
+
@ workout weight
6-4-2
Box jump overs
Deadlifts
+
9m Handstand walk

Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

Syklin eka viikko, kisailijat ottakaa tämä viikko iisisti ittenne kanssa, treeneissä suosittelisin edellisen viikon treenejä poimimaan fiiliksen mukaan 2-4.

Aikaa vastaan

10-1
Raakatempaus 40/30kg
20 Tuplaa

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

---

CLEAN PULL to HIP + CLEAN from KNEE + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+3+2@72-78%, jerk-%, rest btw sets 1,5-2min

---

FRONT SQUAT
3×5@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6-8@85%, bs-%, rest btw sets 2-3min

--

video: CLEAN PULL to HIP

video: CLEAN from KNEE 0:20

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

4 x 4

Go every 2:30

Partner wod
Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on top
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 T2b

3x

A) Kumppari tolpassa +DB sivunosto
B) Double DB etunosto
C) Double DB sivunosto
D) Double DB alt. etu/risti nosto
E) Double bench sivu+etunosto

ja vahvaa uutta vuotta!