Kisaryhmän treenit

Back Squat

7 x 4 x 80-85 %

SO 3:00

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

15-30 GHD
16-30 single leg V-ups
2*10-20s L-sit on parallettes

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

Row 5k

2 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Snatch warm up
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
EMOMx10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds

Deadlift

3x3x75%
3x3x80%
1x3x85%

SO 3:00

For time

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

4x 12min EMOM

(19.2. Ish)
EMOM
1) 20 t2b
2) 50 DU
3) 10 sclean 55/35
4) Rest

Rest 2min

(18.3. Ish)
1) 15 OHS 35/50
2) 70 DU
3) 10-8 Ring mu / Ring pull up
4) Rest

Rest 2min

(17.4ish)
1) 15 DL
2) 15 WB
3) 15 hspu
4) Rest

Rest 2min

( 21.1. Ish)
1) 10 m hs walk
2) 10 m oh Lunges
3) 10 d-ball over Shoulder
4) Rest