BikeErg

5:00 @ easy, build up to RPE 5/10 effort
3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
+
2x
0:10 @ 110+ rpm
0:50 @ easy spin
+
3:00 @ 85-88%FTP
2:00 @ easy spin

2 Rounds

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

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

*HOX! Increase the load by 2.5 kg after every four-week cycle (week 9 - cycle 3).
Increase your 1RM by 2.5 kg, then calculate 90% of the new 1RM.
The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 5+ rep loads, rest 30s between sets

2+2 turkish get-ups
5 negative pull-ups (tempo 5 sec down)
12-15 banded triceps
1:00 chinese plank hold

*rest as needed between movements

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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POWER SNATCH + POWER SNATCH from KNEE + SNATCH PUSH PRESS + OHS
1×2× 1+1+2+2@barbell, 3× 1+1+2+2@50-55-60%, sn-%, rest btw sets 2min

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PUSH PRESS
5@barbell, 1@find your 1RM of the day! rest btw sets 2-3min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@30%, bs-%, rest btw sets 2min

BACK SQUAT + SINGLE LEG WALL SIT HOLD 30-60sec
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

tee ensin takakyykky ja heti perään selkä seinää vasten kyykkypito yhdellä jalalla - hae haastavin kulma. Pidä ilmassa, koukussa olevan jalan polvi mahdollisemman korkealla. Jos 60s menee helposti, ota lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8+8× DB's / plate Rainbow Raise tee molemmat suunnat, mutta suunta kerrallaan (alhaalta edestä ylös ja sivulle alas sekä sivu kautta eteen alas)

8× Barbell Wide (snatch) Grip Bent Over Row tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

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video: POWER SNATCH + POWER SNATCH from KNEE

video: SNATCH PUSH PRESS

video: SINGLE LEG WALL SIT HOLD

video: Dumbbell Rainbow Raise

video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

*HOX! Increase the load by 2.5 kg after every four-week cycle (week 9 - cycle 3).
Increase your 1RM by 2.5 kg, then calculate 90% of the new 1RM.
The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 5+ rep loads, rest 30s between sets

1-2 Rounds
6/side Xiao Pengs
2 Scapular swimmers (prone position)
8 Handstand shoulder shrugs
+
2 Rounds
8 Scapular pull-ups
8 Kang squats
8 Hand-release push-ups

Our classic snatch warm-up:
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
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

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

24' EMOM
1: 10-12 burpee
2: 14 alt. DB snatch
3: 30" DU/SU
4: AMRAP wall walk
5: rest