Week 2: Strength + Intervals

1) STRENGTH
4 Rounds For Quality:

• 20m Heavy Sled Push / 20m DB Lunge
• 30m/30m Heavy KB Suitcase Carry

INTERVALS
9x 2Min On/1Min Off:

1) 1min Erg + Max Distance: KB Fr. Carry
2) 1min Erg + Max Reps: Burpee Broad Jump
3) 1min Erg + Max Reps: Wall Ball

LÄMMITTELY
10 min omaan tahtiin
10x/puoli yhden jalan kyykky + lähentäjäveto
10x ylivienti vk
10x/jalka lantionnosto + polvenveto vk
10x soutu ylhäältä

Liikkuvuus/availut
60s. liike
- Elephant walk
- Cat Cow
- Lonkan sisäkierto istuen
- Kylkimakuulla puoliympyrä

VOIMA
3 x 6-8 yhden käden tuettu kulmasoutu

AMRAP 8min
8 x kyykky boksille/penkille
8 x istumaannousu vk
8 x v-nostot istuen lp/kp
4 + 4 vaaka + polvennosto

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SLOW PULL SNATCH + SNATCH *slow pull mid thigh 3-5sec
2x2[2+1]@barbell, 3x2[2+1]@light / 55% sn-%, rest btw sets 2min

Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

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SLOW PUL CLEAN + CLEAN + SPLIT JERK *split both side 1+1 *slow pull mid thigh 3-5sec
2x2x[1+1+2]@barbell, 2x2x[1+1+2]@light / 55% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
4x4@moderate weight / 70% jerk-%, rest btw sets 2min

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video: slow pull snatch

video: slow pull clean

video: clean pull *full foot / flat-footed clean pull

TBA...

Open 24.1

Mitä teit?

Open 24.2

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
@ workout weight
200m Run @ target pace
4 Front squats
6 Handstand push-ups
12 GHD sit-ups

Open 24.3

5:00 Row @ slowly increasing pace
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
8 Slow tempo squats
+
Build to workout weight on thrusters
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight + increasing pace
12/8 (cal) Row
4 Thrusters
8 Toes-to-bars
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Chest-to-bar pull ups
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Bar-facing burpees