LÄMMITTELY
60s./liike
1. Hiihto
2. Ylivienti vk
3. Soutu
4. LLA - punnerrus
5. Pyörä
6. Kyykky vk polven ympäri
7. Hiihto
8. AKK - kobra
9. Soutu
10. Sivukyykky ylävartalon kierrolla
11. Pyörä
12. Skorpioni

VOIMA
kulmasoutu tangolla
10, 8, 6

CIRCUIT
3-4 kierrosta - 30s./20s.
1. Toispolviseisonnassa pallon paiskaus kierrolla oik.
2. Toispolviseisonnassa pallon paiskaus kierrolla vas.
3. Lantionnosto pallolla (+ polven koukistus)
4. Farmarikävely

For time

• 12 squat cleans, weight 1
• 36 pull-ups

• 12 squat cleans

• 6 squat cleans, weight 2

• 18 bar muscle-ups

• 6 squat cleans

♀ 105 lb and 155 lb
♂ 155 lb and 225 lb

3:00 Air bike @ easy
2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
8 Scapula push-ups
8 Hand release push-ups
8 Tension swings
+
2 Rounds
6 Burpee box jump overs
8 V-ups
10 Wall balls
+
1-2 Rounds
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
3 Rounds @ workout pace
1 Ring muscle-up
3 Burpee box jump overs
6 Wall balls

AMRAP 8

10 Sit Up - lisäpaino 4/8 kg
10 Push Up
5 T2B
5 Air Squat

3 rnds for time:
15 one arm KB DL Right
10 one arm KB swing Right
5 one arm KB clean & push press Right
15 one arm KB DL Left
10 one arm KB swing Left
5 one arm KB clean & push press Left

T.C.: 9'

hollow body pos. KB pull over 3x8

10'EMOM:
1: walk around box in pike pos.
2: 5 dbl DB seated Z press

MODERATE-MAXIMAL WEEK 18/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10m/side ONE ARM OH WALKING LUNGE

10× Plate BENT OVER SNOW ANGEL with light weight

5×/side LOW LIZARD ROTATION FLOW

5×/side DOLPHIN PUSH UP

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: One Arm OH Walking Lunge

video: Bent Over Snow Angel

video: Low Lizard Rotation Flow: video 8
https://www.instagram.com/p/DVWTy3ajDG5/?img_index=8

video: Dolphin Push Up

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

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10 min tauko ja evästä nassuun!

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CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 round
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
1-2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –

For time:
1,2 km hill trail run or 2000/1500 m row
into
“Moon”
7 rounds with a single DB:
10 hang split snatches, right arm
1 rope climb
10 hang split snatches, left arm
1 rope climb
into
1,2 km hill trail run or 2000/1500 m row

2 Rounds
10/side Leg swings
8 Scapula push-ups
6/side Lateral lunges
6/side quadruped thoracic rotations
+
2 rounds
8 Air squats
8 Lunge steps, alt
8 Inchworms
8 Sandbag deadlifts
6 Burpees

B) Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
BA7. 3 snatch pull-unders
B8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set