5 x [8+8]

Go every 3:00

Alternate A1/A2

A1. Romanian deadlift – 3 x 6-8 @ RPE 8 (2 RIR) rest 1:00 before A2

A2. Sled push– 3 x 20m @ challenging weight, rest 2:00 before A1

Consistent pace for 15 minutes x 2 sets:

A. 40/30 cal bike or 30 cal run
12 KB goblet squats
6 pull ups
12 dual DB deadlifts
3 wall walks

B. 40/30 cal ski or row
20 m walking lunges
2 rope climbs
8 DB power cleans
20 quadruped crawl

5 min rest between sets.

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

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video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

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POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 1+2@up to 65-75%, clean-%, rest btw sets 2min

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CLEAN *kaikki nostot lähtee lattiasta ja vastaanotto syväkyykkyyn - hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne.. tc ~10min
3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 2@up to 70%, jerk-%, rest btw sets 2min

Bent over row 4x10 reps

LÄMMITTELY
60s./liike/puoli
1. Pöytänosto - eteentaivutus
2. 90-90 lantionnostot
3. Seinällä vk kanssa avaus oik. & vas.
4. Istuen pystypunnerrus seinällä
5. Tuulimylly lp oik. & vas.
6. Askelkyykky eteen ja taakse + lonkan kierto vk yli oik. & vas.

VOIMA
Liikeparina
3 x 10 kulmasoutu tangolla
3 x 10 punnerrus

AMRAP 12
12 x goblet squat
12 x lankussa kuulan siirto
6 x boksille nousu
6 x wall ball

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

video: plate GTOH

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: DEAD BUG plate PULLOVER

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop sn" 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+3x MUSCLE SNATCH + TALL SNATCH
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 3x1x[1+2+1]@70%, sn-%, rest btw sets 2min

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CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 3x1x[1+2+1]@70%, jerk-%, rest btw sets 2min

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SNATCH PULL *full foot/flat footed
3x3@70%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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FRONT SQUAT
4@70%, 2x4@75%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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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

Viikko 51 (kisoihin valmistava pätkä) (3/3) Jouluviikko on kevennys viikko. Sitten on vielä 1 täys ja siitä seuraava on kisaviikko.

For time

• 10 1 ½-bodyweight deadlifts
• 10 bodyweight bench presses

• 10 ¾-bodyweight squat cleans

• 9 1 ½-bodyweight deadlifts

• 9 bodyweight bench presses

• 9 ¾-bodyweight squat cleans

• 8 1 ½-bodyweight deadlifts

• 8 bodyweight bench presses

• 8 ¾-bodyweight squat cleans

• 7 1 ½-bodyweight deadlifts

• 7 bodyweight bench presses

• 7 ¾-bodyweight squat cleans

• 6 1 ½-bodyweight deadlifts

• 6 bodyweight bench presses

• 6 ¾-bodyweight squat cleans

• 5 1 ½-bodyweight deadlifts

• 5 bodyweight bench presses

• 5 ¾-bodyweight squat cleans

• 4 1 ½-bodyweight deadlifts

• 4 bodyweight bench presses

• 4 ¾-bodyweight squat cleans

• 3 1 ½-bodyweight deadlifts

• 3 bodyweight bench presses

• 3 ¾-bodyweight squat cleans

• 2 1 ½-bodyweight deadlifts

• 2 bodyweight bench presses

• 2 ¾-bodyweight squat cleans

• 1 1 ½-bodyweight deadlift

• 1 bodyweight bench press

• 1 ¾-bodyweight squat clean

3 rounds
- Bulgarian split squats
- AB Mat situps

3 rounds
- RDL (Heavy DB)
- Max+ dragon flag variation

3 rounds
- Squats (heel raised, not too heavy, high reps, slow excentric)
- Side bends, lighter, high reps

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more