Handstand / hspu technique and rope climb practice

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@60%, 2x1x[2+1+1]@65%, sn-%, rest btw sets 2min, example of rise 50-55%

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
all pulls full foot/flat footed
*halting -hold this position for 2-3 seconds before returning the bar to the floor
*pull from pwr pos.- hold this position for 2-3 seconds before pull.
2+2+3@80%, 2x1x[2+2+3]@85%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
2+3@70%, 2x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

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Video: SIDE BEND *kb

hollow body pos. band pull apart 3x10

superset, 5x
5/5 KB birddog row
5/5 seated KB press

12' EMOM:
1: 5 HSPU/ 1 slow eccentric HSPU/ 8 pike push
up
2: 5-7 burpee pull up
3: 5/5 alternating jumping lunges

50-40-30-20

Double unders
Sit ups

After each round run 400m start and end with a run.

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

800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
800m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
2x1x[2+1+2]@barbell, 4x1x[2+1+2]@60%, jerk-%, rest btw sets 2min, example of rise 50-55%

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
all pulls full foot
*Halting -hold this position for 2-3 seconds before returning the bar to the floor
*Pull from pwr pos. hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@80%, jerk-%, rest btw sets 2min

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HALF FRONT SQUAT *90° + FRONT SQUAT
3x1x[2+2]@70%, fs-% / bw-%, rest btw sets 3min
example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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video: HALTING CLEAN DEADLIFT

video: CLEAN PULL from POWER POSITION

video: HALF/PARALLEL FRONT SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

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Video: weighted SIDE PLANK

LÄMMITTELY

3min ergo 1*
3min ergo 2*
3min ergo 3*
(1min kevyt, 1min keskiraskas, 1min raskas)

*vaihda ergoa!

3 kierrosta:
6 Samson stretch
10 lonkan kierto istuen
10 käden kiertoa kohti kattoa, kyykyn pohja-asennosta

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INTERVALLI

(Vauhtikestävyys, 70-
85%/HR max)

5x6 min ergo, 2min lepo kierrosten välissä

2min kevyt
2min raskas
2min keskiraskas

Harjoituksen on tarkoitus olla vauhtikestävyysharjoitus. KEVYT eli ole yhtäkuin lepo, vaan siinäkin on tarkoituksena pitää vauhtia yllä. Huomioi intensiteettien järjestys harjoituksessa, sekä se, että eri intensiteettien välillä olisi tarpeeksi eroa suhteessa toisiinsa.

Emom24
1: 8-10 cal machine
2: 12 kb swing
3: 6/6 kb row
4: 12 dual leg raise over kb
5: 8-10 burpee/down up
6: rest

*painot/toistomäärät niin, että lepoa jää vähintään :15sec liikkeen jälkeen.

35min bike
Every 5min:
3-5 bmu
10-15 ghd sit ups

• tavoite pysyä pk alueella, rentoo polkemista ja muppeja sisään