EMOMIN JÄLKEEN

3 Sets
5 Box Back squat
*Establish a heavy set of 5!

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.

Advanced
BMu

WOD
EMOM 10
1-3 Bar muscle up

Scale as needed

800-1200m 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 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Pullups
7-6-5-4-4

Bench
3x3
35 = 77
40 = 88
42.5x6 = 94
spot helped to 10

2k row
9:06

A)
15 mins Running Clock
1 Snatch balance + 2 Ohs
- build up to Daily max
- Hold 2 sec pause at bottom pos. Of snatch balance

B)
Every 4 mins x 4 sets
Partner wod ( You GO, I GO )
20 Hang Power Snatch @43/30kg
10 Power Snatch
5 Squat Snatch
Remaining time is rest!

SPLIT SQUAT + BANDED SEATED LEG CURL or NORDIG HAMSTRING CURL
*squat: barbell btn - askella taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*hamstring: vaihda liike vuoroviikoin tai tee joko istuiltaan takareiden koukistus kuminauha vastuksena tai polviltaan (pehmuste alla) hitaasti takareisillä jarruttaen laskeutua kohti lattiaa (suoralla vartalolla) kädet valmiina punnerrus asenossa ottamaan vastaan ja palaa käsillä kevyesti työntäen taaksepäin samalla vetäen takareisillä itsesi ylös.

3× 3 reps/leg + 15 reps or 5 reps@mod weight, 1-2 reps in reserve, rest 3min

EMOM 15
1. 8-15 cal erg
2. 12 DB snatch + rest of the time burpee over DB
3. Rest

Ehkä viikko 5 voimablokissa

General warm-up

2:00 Row @ easy effort
2:00 SkiErg @ easy effort
2:00 Air/Echo bike @ easy effort
+
2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts

B) Our classic clean and jerk warm-up:
B1. 3 hang clean high pulls
B2. 3 hang muscle cleans + 3 strict presses
B3. 3 tempo front squats, tempo 53X1+ 3 push presses
B4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
B5. 3 clean pull-unders + 3 push jerks
B6. 3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top