LÄMMITTELY
2 Kierrosta, :40s min töitä / :20s lepo
1) Vauhtipunnerrus käsipainoilla
2) Askelkyykky tanko niskassa
3) Pohjenousut seisoen
4) Overhead pito kiekolla
5) Rengassoutu
6) Boxille hyppy alas askelluksella

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KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Vauhtipunnerrus käsipainoilla
2) Askelkyykky tanko niskassa
3) Pohjenousut seisoen
4) Overhead pito kiekolla
5) Rengassoutu
6) Boxille hyppy alas askelluksella

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HUOMIOITA
Harjoituksen tarkoitus on kehittää perusvoimaa ja hieman voimakestävyyttä. Tähtää keskiraskaisiin kuormiin, joilla saisit tehtyä tasaista ja hyvää liikettä koko minuutin ajan.

Week 3: Endurance + Core

1) 3x10min AMRAP/Rest 2Min Between

A)
- Erg 1min Easy/30s Fast

B)
2-4-6-8-10 etc.
- WB
- 40m Farmers Carry

C)
- 10 Burpee Box Jump/Step Up
- 20m Lunge
- 10 V-Up

2) Core Tabata

3 phase TRX row 5x5

kipping pull up w. slow eccentric last rep 5x2-3 rep

Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg

In every 5min for 5 sets with partner-
21 cal airbike
15 wall ball
9 syncro deadlift @70/50kg

Score is the fastest interval

Teams of two, split anyhow.
80 cal erg
60 deadlift (farmers hold with 2 KB)
50 Partner wall ball
40 Burpee box jump over (split)
50 Partner wall ball
60 deadlift (farmers hold with 2 KB)
80 cal erg

Time cap 25min

Power Clean

A) E2MOM Till Days Heavy:

• 2RM Power Clean (DnG)

B) E3MOM X3

• 10 Power Clean (TnG) *semmonen haastava paino, että 1-2 vikaa on pahoja

Front Squat

• 4x5

*RIR 1-2
*Rest 3min between

EMOM 12

1: 45s DB Farmers Carry @Heavy (27.5-30kg)
2: 45s SB Bearhug Hold @60kg (jos löytyy) 70kg?
3: Rest

Accessories

4 Rounds:

• 40/40s Copenhagen Plank
• 10-15 Ring Push Up + 20-30s Ring Plank Hold
• 10-15 DB Hammer Curl

A)
4 rounds
5/5 half kneeling windmill
Gorilla row complex : 5 right – 5 left – 5 double

B)
3 rounds
10 m mixed rack walking lunge (front + overhead )
8 front squat
10 m mixed rack walking lunge (front + overhead )
18 double KB swing
90” rest between rounds

C)
2 rounds
12 double KB overhead sit up
45” front rack hold @heavy

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Säären etuosan venytys
- Pyöritykset nilkalle vk
- Nilkan ulkosivu vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Boksilla kyykky + lantion nosto kk
3. AKK - lankku + jarruttava punnerrus
4. Uimari päinmakuulla

VOIMA
4 kierrosta leuanvetoja
Toistot: 8, 6, 4, 3
Lepää kierrosten välissä n. 1-2min

KÄSILLÄSEISONTA
• Käsilläseisonta harjoitteet seinällä/boksilla
• Core harjoitteet
1. polviseisonnassa vk lantion ojennus + lp suorille käsille ylös
2. Hollow hold
3. Päinmakuulla kuppi (+kaari)
• Lavanhallinta/vahvistus
1. Lapapunnerrus / lapatyöntö
2. Tankopito suorilla käsillä

MODERATE WEEK 4/10

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Do your own 10 min warm-up tai…
1-2 rounds:

5-8×/side REVERSE LUNGE with ONE ARM DB/plate PRESS

5-8×/side DEADBUG with BAND PULLOVER *tee vuorojaloin

10×/side + 10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

5-8× + 5-8× + 5-8× RDL + PRESS IN SNATCH + GOOD MORNING PRESS *snatch grip, light barbell

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video: Reverse Lunge with One Arm DB Press

video: Deadbug With Band Pullover - videolla samalle jalalle - TEHDÄÄN vuorojaloin

video: Side Plank with Hip Dips

videot:
RDL Snatch Grip

Press In Snatch

Good Morning Press Snatch Grip

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SNATCH SHOULDER PRESS + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH BALANCE
2×5@barbell, 5@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

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PAUSE SNATCH LIFT OFF + PAUSE SNATCH PULL + SNATCH PULL
*use straps
*lift off: pause 1-3 seconds: 2cm on the floor + at the knee
*pull: pause 1-3 seconds: 2cm off the floor + at the knee + mid-thigh
2× 2+2+2@barbell, 3× 2+2+2@40-45% sn dl-%, rest 2min

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MUSCLE SNATCH + OHS + ninja DIP SNATCH *ninja=no feet - aseta jalkaterät valmiiksi vastaanotto leveyteen
2×2× 2+2+2@barbell, rest 2min

SNATCH + SNATCH from MID-THIGH + DIP SNATCH
2× 1+1+1@barbell, 3× 1+1+1@55-60% sn-%, rest 2min

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BACK SQUAT + SINGLE LEG RDL
*rdl: barbell snatch grip
3× 5 + 5 reps/leg@60% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

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VERTICAL JUMP
3×3, rest 2min

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video: Snatch Lift Off - videolla näytetään normaali tempausveto polvelle : me tehdään harjoite paussi variaatiolla.

video: Pause Snatch Pull / Snatch Segment Pull
Set the snatch starting position and brace the trunk tightly. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible. Stop and hold in the first pause position for 1-3 seconds, ensuring proper position and whole foot balance. Move to the next pause position and repeat. After the final pause, complete the snatch pull, then return the bar to the floor.

video: Dip Snatch

video: Single Leg RDL

video: Vertical Jump
Stand with feet around hip width, brace the trunk, bend at the knees and hips to load the legs and swing the arms back, then swing the arms up as you push as aggressively as possible against the ground. Absorb the landing in a strong stance by bending the knees and hips.

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

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video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout