WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: SPIDERMAN LUNGE with THORACIC ROTATION

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: STANDING PLATE TWIST

video: PLATE HALO

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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video: PUSH JERK IN SNATCH

video: MUSCLE SNATCH FROM FULL SQUAT 0:37

video: PUSH JERK IN SPLIT

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SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 3x1x[1+2+1+1]@60%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 3x1x[1+2+4]@60%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@70%, fs-% / bw-%, rest btw sets 3min

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

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

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

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video: SNATCH DEADLIFT TO HIP

video: CLEAN DEADLIFT TO HIP

video: PAUSE JERK DIP SQUAT

video: RDL *sn-grip

video: DB SOTS PRESS

video: DB FLOOR SEATED PRESS

15 min for quality. 1 min each station:
- Sit-ups.
- Mountain climbers.
- Russian twists (9/6 kgs).
- Superman (left).
- V-ups.
- Back Hollow rocks.
- Bicycles.
- Superman (right).
- Toe touches "V".
- Back GHD.
- V-hold (9/6 kgs).
- Lateral plank crunch left.
- Strict toes to bar (rings).
- Lateral plank crunch right.
- Hollow rocks.

Morning: 30 min walking
Including a breath ladder up to 9 for 10 min
110/136

Afternoon: 120 min

1. Jacked gymnastics Ring Muscle-up Technique Complete:
2. 2 x 5 small swings with a t-shirt or something light between your feet
3. 2 x 5 full ring swings (still with a t-shirt)
4. 3 x (2 swings + 1 hips to rings)
5. 3 x 2 inverted kip to bottom of dip

6. ring muscle up 8 x 1

7. Conditioning
   Breathing warm up
   Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
   Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Main set
A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ rest
Rest. 2 minutes between sets of intervals

Rower: 1.58.4, 1.58.0 / 500 m pace
AB: 53 cal 53 cal

Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

7 rounds:

2min aerobic work of choice
2min gymnastic work of choice
2min mobility

Clean x 2 @ ascending weight every 2 min

Tall snatch 4 x 4
OTM 12 min 3 x Snatch balance
4 x 3 Halting snatch deadlift (heavy)

Build to 1rm of strict Press of the day

With 1rm complete:
4 x 6 Push Press

Every 3 min for 15 min:
5 Strict HSPU
7 Deadlift 100/70kg
9 Box Jump Overs

BARBARA
5 rounds
20 pull up
30 push up
40 sit up
50 squat
every rounds 3' rest