*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, bs-%, rest btw sets 3-4min

birddog row on bench 3x5/5

slow eccentric pull up/chin up w. 3sec active hang at the bottom 8x1, 1'rest

LÄMMITTELY

5min ergo
3 kierrosta:
10/suunta jalan heitot,
10 kyykky-takareisi-pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, sykealue
60-70%/HR max)

4x12min ergo vaihtuva ergo

1min lepo kierrosten välissä

Peruskestävyysharjoitus, eli pyri pitämään sykkeet maltillisena!

4 rounds:
- 10+10 bulgarian split squat. (Sellaset painot että jäis pari toistoo pankkiin)
- >8+>8 sigle leg hamstring curls on rower. (Jos pystyy yhdellä jalalla tekeen kasin. Voi tehdä enemmän. Jos kahdella jalalla niin pitkä sarja)

6 x e90s:
find heavy 1 power clean & jerk

5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds (optional)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
2 Rounds @ increasing pace
12 (cal) row
6 Strict handstand push up
3 Bar muscle up
– Rest 0:30 between rounds –

For time with partner
3000m/2500m row
After every 500m complete you go I go :
20 box jump over @60/50cm
15/10 strict pull up / partner assisted
5 wall walk

Start the workout with the triplet!
Timecap : 32 mins

15'EMOM
1: 8-10 ring row
2: 6 dbl DB hang power clean & push press @ moderate
3: 10 burpee

Complete as many rounds and reps as possible in 12 minutes of

• 10 ring dips
• 20 box jump-overs

♀ 24-inch box
♂ 30-inch box

• Intermediate option
  • 5 ring dips + 5 jumping ring dips
  • 20 box jump-overs

♀ 20-inch box
♂ 24-inch box

• Beginner option
  • 5 foot-assisted ring dips
  • 10 box step-overs

♀ 20-inch box
♂ 24-inch box

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 *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@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
Choose your warm-up weights so that you beat your top weights from last week by at least 1kg before continuing up heavier.

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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@85%, 2+2+3@90%, 2+2+3@95%, 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!
3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
example of rise 55-65-70%, *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