WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

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SNATCH PUSH PRESS *rack, TC12min
5@barbell, 1@find your 1RM of the day! rest btw sets 2-3min

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SNATCH
1-2×3@barbell, 3@50%, 2@60%, 3@55%, 2@65%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split both side in double sets
1-2×2× 1+1@barbell, 1+1@50%, 1×2× 1+1@60%, 1+1@55%, 1×2× 1+1@65%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
5 +[5+5]@36%, 5 +[5+5]@45%, 5 +[5+5]@54%, fs-%, rest btw sets 2-3min

*tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

5+5@dumbbell, light weight *RPE7-8, 2-3 reps left

*HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

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video: SNATCH PUSH PRESS

video: SNATCH BALANCE

video: PUSH JERK in SPLIT

video: SINGLE LEG RDL with ROTATION

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
PLATE HALO CHOP

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video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

Zone 1:One hand KB Drill
-Swing
-Clean
-Thruster
-Pushup
-Explosive squat
3 times per side, after both hands rest for 30s

Zone 2:
-Sandbag Zercher Lunge 30m
-Rest 30s

Zone 3:
-Walk (incline 8-15%) 3,5min
-AB (only legs) 3,5min

Zone 4:
-DB OH strict Press x 8
-DB Thruster x 6
-Heavy WB x 4
-Rest 30s

Zone 5:
-Sled push YGIG

-1 Round
-7min work/45s rest
-4 athelets per station

Squat Endurance
4 rounds, set every 1:30 (12 mins total)
1. 6 Back Squats
2. 3 Front Squats

Same weight for both movements

Contrast Strength

EMOM10
1. 12 Step Back Lunges
2. 5 High Box Jumps

Partnet workout (You go, I go)

Buy in: 400m med ball run (200m relay)

40-30-20-10
Calories ski/bike
Meters burpee broad jump
Meters sandbag walking lunge@30/20 kg

40-30-20-10
Calories row
V sit-up
Wall ball@9/6 kg

Buy in: 400m med ball run (200m relay)

Timecap : 35mins

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of shuttle run (7,5 m + 7,5 m)
90 s rest

*-1 Round
-8min work (Sprint for 30s/Rest for 45s) 1min rest between rounds
-Long recovery time, focus on maximum speed and output in sprint.
*

Zone 1:
Run Sprint (3-5% incline)

Zone 2:
RowErg Sprint

Zone 3:
-DB snatch x 10
-Skater x 10
-Plank+Knee drop x 10

Zone 4:
SkiErg Sprint

EMOM 24 min:
1) 12 V sit-ups
2) 6-8 kipping HSPU
3) selkäliike
4) 1 RMU
5) 12 push-up
6) rest

Abs: EMOM for 4 rounds
1) 10-12 Ab-wheels
2) 10-12 Dragon flags
3) AMRAP weighted AMSU
4) Rest

practice:

power clean, TNG clean & jerk