LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR
max

6x6min ergo
-1min lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-

EMOM20:
a) 6-12 box get up (step down)
b) 6-12 double db stoh
c) 6-12 cal bike erg
d) 6-12 s.l. v-up (1 rep = both legs)
e) rest

PURPOSE & SCALING: Choose weights / reps so, that you can complete each interval unbroken / at same pace throughout the workout. It's OK if on the last round you need to push a bit.

Target: Work 30-45s / min. Overall RPE ~8.

Jefferson curl 3x15

Maastaveto korokkeelta 5x1x70%
-esim 1 kumiharkko

Sivutaivutus 3x12 / puoli

Painijan kyljet 3x30 (15/15)

A, Back Squat challenge
-Build up to your own bodyweight and accumulate as many reps as you can.

B, Strength: 4 sets
-DB Reverse Lunge to Step Up x 6/6
-Elevated S.L. Hip Thrust x 10/10 @mod DB

B, WOD: For Time
21-15-9
-KB Swing to Goblet Squat
-Burpee Tuck Jump
-KB Deadlift

For total reps

• On a 2-minute clock 20/25-calorie Echo bike, Max deadlifts in the remaining time
• Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI

OHS & FRONT RACK MOBILITY
Peruslämpöä 5-10min (soutu, pyöräily, kelkka), SUKKASILLAAN :)

1. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

2. 12 KNEELING THORACIC ROTATION *kontallaan

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ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video

2. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

3. 10 LATS STRETCH with band, video

4. 40sec DEEP SQUAT STRETCH with plate, video

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COMPINATION

1. 12 OH DUCK WALK, keppi/levypaino/tanko

2. 8 MUSCLE CLEAN, keppi/tanko

3. 10 FRONT SQUAT

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LIIKKEIDEN VIDEOT

1. 12 KNEELING THORACIC ROTATION *kontallaan

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ACTIVATION

1. 40sec TRICEPS STRETCH rack/wall, video 0:18

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

1. 10 LATS STRETCH with band, video

1. 40sec DEEP SQUAT STRETCH with plate, video

OPTIONAL FINISHER
FOR QUALITY
400/300 Alt. Box Step-Ups @61/51cm
Week 2 of 4 -- "Chad" Extra Credit
*Weight Vest Optional

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x SPLIT JERK RYTHM DIPS *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot -- lift off = veto polvelle

*SNATCH COMPLEX ->
DIP SNATCH + SNATCH BALANCE + OHS
SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot -- lift off = veto polvelle

*JERK COMPLEX ->
DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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video: SPLIT JERK RYTHM DIPS

video: DIP CLEAN

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TALL MUSCLE SNATCH
3x4@barbell - ~25-30% sn-%, rest btw sets 2min

DIP MUSCLE SNATCH + GOOD MORNING - DROP SNATCH *sama liike kuin tekniikassa
3-4x[2+2]@25-40% sn-%, rest btw sets 2min

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TALL MUSCLE CLEAN
3x4@barbell - ~25-30% jerk-%, rest btw sets 2min

DIP MUSCLE CLEAN + PUSH PRESS + GOOD MORNING - SPLIT JERK *sama liike kuin edellä tempausotteella, mutta nyt työntö saksiin heti hyvää huomenen perään
3-4x[2+1+2]@25-40% jerk-%, rest btw sets 2min

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POWER CLEAN + FRONT SQUAT + REBOUND SPLIT JERK *split jerk both side 2+2
3-4x[1+2+4]@40-50% jerk-%, rest btw sets 2min

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RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE8 *could do 2-3 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: DIP MUSCLE SNATCH

video: GOOD MORNING

video: DROP SNATCH

TALL MUSCLE CLEAN

video: DIP MUSCLE CLEAN

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW

5 rounds (Treeni ulkona!)
walk 3min
run 5min

Scaled WOD
5 rounds

walk 3min
Ergo 5min