EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

5 Rounds :

10 Power Snatches 52,5/40kg
10 Bar Facing Burpees

800m Run

5 Rounds:

10 Toes To Bar
10 Bar Facing Burpees

TC 20

• in first part of this workout, let+s push for big sets of toes to bar ( 1- 2 sets ). We can again use the burpees as a pacer.

• in the last part of the workout, let's push for big sets of toes to ( 1-2 sets ). We can again use the burpees as a pacer )

• The middle 800m pace should be something that is going to allow you come in and attack the toes to bar.

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E6MOM x 5-6
20 burpee variation of your choice

• remaining time easy bike PK 1-2

(burpee over bar, burpee to bar, over box,facing etc..)

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

A: power snatch 3x2 @75% of power snatch max

B: power clean & push jerk 3x1+2 @70% of push jerk max

C: backsquat 2x1 @~95%

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight pal 2min

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CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight pal 2min

--

SPLIT JERK *rack
5x3@up to moderate weight pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull full foot
3-4[2+1]@+5kg today best jerk pal 2min

Run

6 x 200m Rest 2 min

2 x 800m Rest 3 min

Next Deload.

DU x100
Back squat x100 (35kg /20kg)
Run 450m

REST DAY

Shoulder mobility in different angles with rubber band, olympic bar and foam roller.
Hip opener 3 ways, hamstrings and ankle flexibility.