800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
1000m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

12'min Wu:

45"sec Ski / Bike

8 Wall squat
8 Scap pulls
8"sec Dead hang
4+4 One arm Ring row + Rotation
8 Up and downs

Then...
6'min mobility Hips & Shoulders

Syklin toinen viikko, tää vielä painetaan kovaa ja sit vähän aletaan keventään volyymia ja testaileen seuraavan parin viikon aikana muscle uppeja, tempausta ja työntöä.

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

---

---

RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH +
SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
1×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

--

SNATCH from BELOW KNEE
3@up to 70%, sn-%, rest btw sets 2min, example up to 55/65/70%

---

RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed +
CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

--

CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 60%, 2× 2+3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

--

PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 60%, 2× 2+2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

---

video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.

1 to 2 rounds

3 Supine kipping pull-up drills (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drills
8 Front support pops
3 Jumping bar muscle-ups with hip snap

LÄMMITTELY
2 kierrosta, 60”/20”
1. Eteentaivutus kepin kanssa
2. Käsien työntö seinällä (rulla)
3. Seinäkyykky
4. Hiihto ergo

VOIMA
Takakyykky 3 x 12
Pystypunnerrus 3 x 12

AMRAP 8 min
Pidä rauhallinen tahti, vältä kovaa hengästymistä
5+5 vaaka
10 kehonpainokyykky
10 rengassoutu

Merkkaa treenin tulokseksi amrapin kierrokset

Barbell cycling

3 Rounds @ increase weight

3 Strict presses
3 Push presses w/ 2-sec pause @ overhead
3 Push jerk w/ 2-sec pause @ receiving position
+
3 BTN push presses
3 Tempo overhead squats @ tempo 3111*
3 Sotts press
* 3-sec down : 1 sec pause : 1 sec up : 1 sec pause

PC
8x30 / 8x50 / 6x60 / 6x65 / 4x65 / 5x60 / 7x55

DL
50/80/100/110/5x120/3x130/2x140

10-9-8-7-6-5-4-3-2-1

Push jerks
Overhead squats

– Rest as needed between sets –

Weight options.52.5/35kg – 61/43 kg – 70/47.5 kg – 83/61kg – 92.5/65kg

WARM UP 10min 1-2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

---

---

RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

--

SNATCH
3@barbell, 3@up to 60%, 2×3@65%, sn-%, rest btw sets 2min, example up to 50/55/60%

---

RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

--

CLEAN
3@barbell, 3@up to 60%, 2×3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack, split both side 1+1
2@up to 60%, 2× 2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%