Tällä viikolla hieman keveämpi kokonaisuus. Myös osalla mahdolliset Roudan salikisat lauantaina!
Tän viikon jälkeen meillä jatkuu voimistelut vielä progena 2 viikkoa, sitten fiilistellään vähän otetaan väliviikko ennen testiviikkoa vai paukutellaanko ennätykset uusiksi syklin kolmannella viikolla!
Tän jälkeen osalla on karsintaa mahdollisesti alkamassa Itäkairaan&Unbrokeneihin, joten aletaan vähän piikkailemaan kondista syksyn kisoihin. Kuitenkin ennen sitä pidetään heinäkuussa all around treenamispätkä kun lomaillaan jne. Startataan uusi proggis/kierto sitten elokuun alussa.

E4M x 4

5 tempo back squat V.2 (3-1-X-1)

Pääpointit: - Keskity koko ajan kontrolloituun 3s laskuun ja vahvaan asentoon pohjassa. - Ala-asennossa pidetään 1 sekunnin pysäytys jännitys säilyttäen. - Ylös tullaan räjähtävästi, mutta tekniikka säilyttäen. - Painot valitaan huomioiden toistoreservi.

Warm-up

800m Jog
+
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
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for the clean and jerk
Few chest-to-bar and toes-to-bar sets between weights
+
@ workout weight
200m Run
1 Clean and jerk
8 Chest-to-bar pull-ups
1 Clean and jerk
8 Toes-to-bars
200m Run

Barbell cycling

Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle snatches
Behind the neck snatch grip presses
Hang power snatches
Overhead squats
Hang squat snatches
+
10 Overhead squats w/ breathing pause* @ empty barbell

Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.
Elevate your heels on small plates as needed to improve your position OR reduce your range of motion (i.e. squat to a box) to ensure that 1) you can breathe, 2) you’re in a strong (pain free) position.

WU:
800m run
3 rounds
10 pushup
10 situps
10 squats

WOD:
50 pullups (kipping w/black band)
40 DU (a few DU, mostly SU up to 160)
30 pushups
20 box jumps (24)
15 TTB (substituted for 10 wall walks)
20 box jumps
30 pushups
40 DU (same)
50 pullups (30 w/purple band, 20 w/black and purple)

25:48

WU:
400m run
2 rds
40m walking lunge
10 DB press (15#)

Strength:
Deadlift
5x45% (100)
5x75% (155)
5x85% (175)
3-5x90% (did 5 at 195 95%)
3-5x90% (did 1 at 210)
Did 1 at 220
New 1 RM max at end of workout!

WOD:
3 RFT
30 DB snatches (30)
50m farmer's carry (35)
2 rope climbs

17:50

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

Lämppä
Tempaus high pull x 3
OHS x 3
Raaka tempaus x 3
Rive x 3
Raaka työntö x 3
Muutama hyppy

Treeni 1

Tempausveto+tempaus 1+2 x 5 @60-75%

Työntö 2+2+1 x 5@75-85%

Maastaveto korokkeelta 5x5 @60-75%

Treeni 2

Tempaus pukeilta 5x3 @60-75%

Raakarinnalleveto + vauhti punnerrus 1+2 x 5 @60-75%

Julle 5x5. @RIR 3

Treeni 3

Ylöstyöntö pukeilta 6x3 @60-70%

Valakyykky työntö otteella 4x3 @sopiva paino ei saa liian jumiin mennä :)

Voima tempaus 4 x 3 @50-65%

Treeni 4

Tempaus 10 x 1

Työntö 7 x 1

Työntöveto 5 x 3 @80-120%

Run repeats

2 sets of:
1000m @ 3K
– Rest 1:30 –
300m @ 1500m
– Rest 1:00 –
100m @ fast, relaxed
– Rest 4:00 between sets

WU:
100m shuttle run
(10m intervals)
2 sets
10 x OHS (30)
10 x bent over row (30)

Strength:
Back squat - using 125 as max (last 5 rep max)
5x45% (60)
5x45% (60)
5x75% (95)
5x85% (105)
3x90% (supposed to be 115--moved up to 135)
3x90% (135) PR

WOD:
10 min AMRAP

100m row
10 box jumps
10 pullups (black band kipping)
200m row
20 box jumps
20 pullups (same)
300m row
30 box jumps
30 pullups (did 7/same)