5-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
1:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
2 rounds
8 Push ups
6 Ring tension swings
5 Table top pulses
4 Ring row transitions
2 Scapular swimmers (prone position)
+
Warm-up the gymnastics movements
* Use your regular warm-ups/drills you are used to (no need to change anything now on the game day).
+
Run through
3x
3 HSPUs
3 Toes-to-bars
2x
2-3 Strict HSPUs
1 Rope climb (can skip on 2nd round)
1x
1-3 Chest-to-wall HSPUs
1-3 Ring muscle ups
Rest no longer than 3 to 5 minutes before you start the workout.

Cardio

The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2 x 0:30 Assault bike @ little harder pace / 0:30 rest
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Warm-up for the clean and jerk
1) Technique warm-up
* Use your regular warm-up you are used to (no need to change anything now on the game day).
** Emphasise good form in your warm-up, only build up when your movement is ready (no need to rush here either)
*** Make sure to practise both power/squat cleans and push/split jerks depending on what you think you’ll use in the workout
**** Focus on connecting the jerk from the clean (vs having to pause between the lifts)
2) Build up to 3rd or 4th barbell weight (based on what feels good to you)
+
Run through (optional)
3 Clean and jerks @ weight 1
– 0:30 rest –
2-3 Clean and jerks @ weight 2
– 0:30 rest –
1-2 Clean and jerks @ weight 3
– 0:30 rest –
0-2 Clean and jerks @ weight 4
– 0:30 rest –
Rest no longer than 3 to 5 minutes before you start the workout.

For Time
10 kierrosta

5 viivajuoksu
1 köysi
10 kyykky

For time:

200m Run
1000m Ski
200m Run
30m Burpee broad jump
200m Run
1000m Row
200m Run
40m KB Farmers carry
200m Run
30m Weighted lunges
200m Run
50 WB

Kuopion salilla jäsentenväliset ja piirikunnalliset painonnostokisat to 21.12.2023
Punnitus yläkerrassa klo 16.00-17.00, kisat alkavat klo 18.00

OpenGym varattu 17.00-21.00, nostopuoli 16.00-21.00

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Kuopion salin PreAdult -porukka: käykää moikkaamassa kavereita, laskemassa mäkeä, kävelemässä, hiihtämässä jne..

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Hyvää joulua kaikille! ❤️🎄

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week 5/6

WARM UP + TECHNIQUE 10-15min

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2 rounds:
10 SHOULDER PRESS
10 FRONT SQUAT
5+5 LUNGE

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DROP INTO SPLIT *both side
3x3@barbell, rest 2min

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SPLIT JERK *split both side 1+1+1 aloita huonommalla
5x3@RPE8 *could do 2 more reps, rest 2min *beginner

4-5x3@86% jerk-% rest 2min

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BACK SQUAT
4-6x3@~60-70% bw-% (bw 100% = 1 RM BS), rest 2min

LÄMMITTELY
3 kierrosta:
2min ergo (vaihtuva)
5+5 Samsonin venytys
10 mittarimato-burpee
10 kyykky-takareisi pumppaus

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HARJOITUS (Peruskestävyys, 60-70%/HR max)

9x3 min vaihtuva ergo, 20s lepo/vaihtoaika

*Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

3 intervals, go every 3:00
420m row

-- rest 5:00 --

3 intervals, go every 3:00
25 cal bike

-- rest 5:00 --

3 intervals, go every 3:00
15 wallbals
15 line over burpees

LÄMMITTELY
2 kierrosta, 60s./liike
1. Rangan rullaus + kierrot
2. Pöytänosto + eteentaivutus
3. 90/90 kurotus + kierto taakse
4. Toispolviseisonnassa jalka auki sivulle --> lantion työntö taakse
5. Toispolviseisonnassa seinällä käden avaus ja pyöritys
6. Rullan kanssa rangan ojennus seinällä

HALLINTA + AKTIVOINTI
3 kierrosta, 10 toistoa/liike
1. Uimari päinmakuulla
2. Kuppi - ojennus selinmakuulla
3. Askelkyykky etujalka boksilla/stepperillä (5 toistoa/jalka)

AMRAP 10min
10 x /jalka vk lonkan koukistus tolpalla
10 x istuen hyvää huomenta lp / sumo mave
10 x rengassoutu
20m farmarikävely

2/2 väliviikkoa.

Every 2'min for 10 Rounds

5 Hang Power Snatches 50/35kg/HAP
10 Burpees jump overs / Step overs