EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO

MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH SHOULDER PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

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POWER SNATCH + PAUSE OHS *2sec pause in the bottom
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, sn-%, rest btw sets 2min

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RDL *sn-grip - no shoes, toes straight forward - use straps!
5@50%, 5@60%, 3x3@65-70%, sn-%, rest btw sets 2min

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SUPERSET: 3 rounds, quality
12x 1-ARM BANDED TRICEPS PUSHDOWN
12+12x DB FRONT RAISE + LU RAISES
12x/side DB ALTERNATING CURL

Rest as needed

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video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

video: DB FRONT RAISE

video: DB ALT CURL 0:26

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 30-45min
4min easy machine
20 kbs
20+20m s.a farmer carry
20s hollow hold
3+3 Turkish get up

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Kevyt viikko
Tällä viikolla suosittelen 4-5 treeniä tehtäväksi. Yksi treeni on selkeä palauttelu rallattelu, ota se viikkoon mukaan jos tuntuu. Vähintään 2 täyttä lepopäivää.

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

Every 3 mins x 5 sets
5 devil press 2x22,5/15kg
10 box jump over
15 air squat
Remaining time is rest!

Dumbell work should be unbroken, so choose weight wisely!

3 rounds for time:
1,2 km hill trail run or 2000/1500 m row
40-30-20 med ball cleans 9/6 kg
20-15-10 dual DB push presses (15/10 kg)

Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Row
2) Air bike
+
2 Rounds
8 Scapular pull-ups
4-6 Jefferson curls
8 Handstand shoulder shrugs
+
2 Rounds
8 Scapula push-ups
8 Tension swings
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
+
Bar muscle-up prep – 2 rounds (here OR after part A)
5 Arch hold push to hollow hold (3-5 sec in each position)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for deadlift
* Practice a few short sets of the HSPUs as you build up
+
@ workout weight/deficit
3-2-1
Deadlifts
Strict deficit HSPU

3 x
AMRAP 4 min.
3 wall walk
6 toes to bar
9 USA swing@24/16 kg
27 double under
-rest 1 min. between the AMRAPs-

-rest 3 min.-

3x
AMRAP 4 min.
3 burpee pull up
6 box jump overs@60/50 cm
9 wall balls@9/6 kg
27 double unders
-rest 1 min. between the AMRAPs-

-rest 3 min.-

Until the 40:00 mark with a partner (6mins remaining)
One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

Snatch pull

3 x 3 @ 100-110%1RM snatch, go every 2:30-3:00

OPTIONAL COOL DOWN

2-3 SETS
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Jog
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN

FOR QUALITY
5:00 Foam Roll of Choice