2 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

– The intent of this circuit is to keep your lower leg/knees happy and healthy
– Use a light/moderate sled weight. You can either drag with a waist harness (ideal) or set up a pair of rings to pull the sled. If you don’t have a sled, you can do a band resisted (with a partner) backwards walk where the band is around your waist.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

800m Jog @ easy pace
+
2 Rounds
8 Box step overs / box jump overs
8 Scapula push-ups
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds @ increasing pace
200m Run
8 Box jump overs, 24/20”
10/7 (cal) SkiErg

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 3k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

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POWER SNATCH *power snatch with a pause in the catch 1–2 seconds
2×3@barbell, 2@58-63-68-73%, 1@78-81% ... + ...% Find your heaviest weight of the day with excellent technique! sn-%, rest btw sets 2min

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POWER CLEAN + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 1+[1+1]@barbell, 1+[1+1]@58-63-68-73%, 1+1@78-81% ...+...% Find your heaviest weight of the day with excellent technique! split jerk-%, rest btw sets 2min

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video: Pause in The Power Receiving Position

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WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

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POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
2×2× 2+2+2@barbell, 6× 1+1+2@58-63-68-63-68-73%, sn-%, rest btw sets 2min

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POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 2+2+2+[1+1]@barbell, 6× 1+1+2+[1+1]@58-63-68-63-68-73%, split jerk-%, rest btw sets 2min

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CLEAN PULL TO HIP
3x3@100%, jerk-%, rest btw sets 2min

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ACCESSORY WORKOUT (if time left)

CORE STRENGTH
- 2 rounds
- 0:20 each movement
- rest between sets 0:30

High Plank + High Side Plank + High Reverse Plank + High Side Plank

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video: Pause in The Power Receiving Position

video: Clean Pull to Hip

video: High Plank

video: High Side Plank

video: High Reverse Plank

STRENGTH & SKILL

In 10-12 minutes practice turkish get-up.
- Options: bodyweight or light-moderate DB/KB / build heavier if technique allows.

WOD

Partner workout (You go, I go)

For time
40-30-20-10
Alternating partner wall ball (6/4 kg)
Dumbbell renegade row (2x15/10 kg)
Partner sit-up

Rx+: @9/6 kg, 22,5/15 kg, medball sit-up

Time cap: 18 minutes

MULTISPORT DAY
Tämä treeni voi olla uinti/hölkkä/sauvakävely/pyöräily/perinteisen hiihto/luistelua/tennistä, padelia, beach volleyta tms sekoitus näistä. Käytä mielikuvista mutta pidä tekeminen ensisijaisesti rentona puuhailuna. En tarkoita ettei syke saa nousta ja sen takia vaikka jätät tenniksen pelaamisessa juoksun pallon perään tekemättä. Mutta mielellään jtn rentoa ajanvietettä! Huom jos on aikaa tälläistä treeniä voi ottaa viikon aikana vaikka pari kertaakin oikein hyvin!
Tarkoitus on tehdä kevyttä treeniä, pitkähkö pätkä. Määrittele ajankäyttö tuntuman mukaan mitä kroppa ja mieli kaipaa.
rakennetaan pohjaa ja samalla tämä päivä on kevyempi päivä muiden kovien treenien ohella. Älä kuluta itseäsi vaan palauttele. Muista syödä ja
tankata myös hyvin että jaksaminen säilyy. Tänään myös oiva päivä lisätä jtn assareita mitä tuntuu että kehosi kaipaa.
tai tehdä kehonhuoltoa esimerkiksi putkirullailun tai vaikka jonkun ohjatun huoltotunnin kautta.

EMOM 6 @ increasing pace

1) Air/Echo bike
2) Row or SkiErg
+
1-2x
0:30 Air/Echo @ moderate pace
0:20 Air/Echo @ harder pace
0:10 Air/Echo @ hardest pace

– Rest 0:30 –

1-2x
0:30 Row or SkiErg @ moderate pace
0:20 Row or SkiErg @ harder pace
0:10 Row or SkiErg @ hardest pace