Ulkoilua

Machine intervals 7min On/1min off

1-2 rounds
1) bike
2) row
3) ski
4) echo

Tavoite pysyä selkeästi matalilla tehoilla, keskiarvo sykkeet PK 1-2

3 Sets:
15 Superman Rocks
15 KB Russian Twists on GHD (2=1)
:45 Side Forearm Plank (each side)
- Rest as needed

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

Every 5 mins x 6 sets
30/24 cal row/bikeerg/ski
20 alt. DB snatch @22,5/15kg
10 Box jump over @60/50cm
Work should be done sub 3-4 mins

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SLOW PULL SNATCH + SNATCH *slow pull mid thingh 3-5sec
2x2[2+1]@barbell, 3x2[2+1]@light / 55% sn-%, rest btw sets 2min

Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

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SLOW PUL CLEAN + CLEAN + SPLIT JERK *split both side 1+1 *slow pull mid thingh 3-5sec
2x2x[1+1+2]@barbell, 2x2x[1+1+2]@light / 55% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
4x4@moderate weight / 70% jerk-%, rest btw sets 2min

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video: slow pull snatch

video: slow pull clean

video: clean pull *full foot / flat-footed clean pull

3:00 ergo
20 L-sit ups with plate
20 alt db snatch
2+2 turkish get up
3:00 ergo
10 burpees
10 seiza squat
0:45 plank hold

12min AMRAP:
5 Burbees
10 AMSU
15cal Row
20m Walking lunges

LÄMMITTELY
2 kierrosta - n. 1 min / liike
1. Sivukävely kuminauha nilkkojen ympärillä
2. Kyykky ja lonkan loitonnus - kuminauha polvien ympärillä
3. Eteentaivutuksessa pumppailut + mittarimato
4. Liskokierto oik.
5. Liskokierto vas.

VOIMA
3 x 10 takakyykky
3 x 8 yhden käden kulmasoutu

AMRAP 8
10 x askelkyykky kehonpainolla
10 x pystypunnerrus
20 x vuorikiipeilijä

12'AMRAP
50m shuttle run
1 rnd Cindy
10 burpee