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

7:00 Basic Endurance CrossFit
8:00 Shoulder Accessory
9:00 Mobility + Core Workout

12:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Bar Muscle Up, Technique
18:00 Mobility + Core Workout
19:00 Box Jumps + Flight Simulator ( 25.6.2026 )

-5x5 hang snatch high pulls
Build to heavy

2 rounds
5/side Single leg DB clean and jerks
10 Banded squats
50 Speed rope steps
+
Build to workout weight for Power clean and jerk and Thruster
* Practise few sets of DUs, C2B and TTB between weights as you build up
+
@ workout weight
35 Double-unders
3 Power clean and jerks
6 Chest-to-bar pull-ups
3 Thrusters
6 Toes-to-bars

4 x e2:30m:
6 banded deadlift @ RIR 2

EMOM12:
1) 8-10 DDB bench press @ heavy
2) 8-10 1-hand KB/DB row (R)
3) 8-10 1-hand KB/DB row (L)
4) 20-30s hollow hold

AMRAP8:
10/8 cal ski or row
8 box jump over
6 heavy wallball 12/9kg
*rest 30-45s between rounds
-> go fast!

Sit lähtee proget pyöriin, nyt erilaisia viikko kokonaisuuksia ja tää tulee pyörimään unbroken kisoihin asti. Sen jälkeen luvassa uus pätkä jossa taas hetken aikaa pohjien tekoa ja valmistautumista terwa throwdowniin. Ja huomioina, ei tarvitse olla menossa kisaamaan, treenataan eniten itteä varten ja piikataan omaa kondista mahdollisimman teräväksi aina aika-ajoin. Myöskään mulla ei oo nyt kisoja tässä vielä kiikarissa mut silti magee myös vetää teidän mukana meneen!
HUOM. Ota ohjelmaa omia accessory harjoituksia mitä tunnet tarvitsevasi!

800m Jog
+
Build to workout weight on PC+J
* Toes-to-bar prep between sets
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Toes-to-bars
2 Power clean and jerks @ workout weight
4 Bar-facing burpees

– Rest 0:20 between rounds –

toinen viikko sykliä. täl viikolla mm. macho progen sijaan D.T tyylistä settiä ja muutenkin rytmitys treenissä erilainen.
HUOM. Ota ohjelmaa omia accessory harjoituksia mitä tunnet tarvitsevasi!

Clean pull

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

– Do your first set @ or around 725% 1RM split jerk then build within the percentage range if moving well
– Pause for 3-sec in the receiving position of each rep

2 Rounds
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)