1@up to 100 - 100+%, rest btw sets 3-4min,

example up to 5@50%, 4@60%, 3@70%, 1@80% -...-100+%

No workout

How did it go?

A - Snatch

10 sets of 1 snatch @80-82%, 3s stop catchissa.

B - Tall snatch

5 sets of 3 tall snatch, light to moderate

C - Squats

Nousu kakkosilla @94% asti.
(Laske prosentti 90% 1RM arviosta)

Optional:
3-4 Rounds of:
5-10 Glute-hamstring raises (GHR)
10-15 Back extensions
10-15 Hip extensions
*Unbroken sets with 2:00 min rest between sets. Tailor ghr to hamstring curl on rower if needed

20 min continuous row
Every 2 min do 10 “power strokes”

Start with power strokes. 2 breaths per stroke!

20 minuutin suoraviivainen soutu pienellä twistillä. Nyt happea otetaan kaksi kertaa yhtä vetoa kohti. Homma toimii näin:
Happi sisään ennen vetoa/alkuvaiheessa ja takana puhalletaan ulos. Tämän jälkeen pieni, puolen sekunnin-sekunnin mittainen stoppi taka-asennossa ja lähdet tekemään palautusta. Palautuksen aikana otat hapen sisään ja puhallat ulos juuri ennen kuin pääset “catch” -asentoon, jossa luonnollisesti taas otetaan happi uutta vetoa varten.

Eli yksi hapenotto vetoa varten ja yksi hapenotto palautusta varten.

Joka toinen minuutti ota pieni spurtti, jossa teet 10 niin sanottua “power strokea”. Tämä tarkoittaa sitä, että teet 10 mahdollisimman kovaa vetoa, minkä jälkeen jatkat rauhalliseen tahtiin. Tämä haastaa hengitysrytmiä, joten KESKITY pakottamaan hengitysrytmi oikeaksi.

Tämä voi olla alkuun hieman haastavaa ja joudut keskittymään enemmän hengitysrytmiin kuin soutuun. Se on ok, sillä sitä tässä harjoitellaan. Älä siis murehdi mittarissa olevista tehoista vielä tässä vaiheessa.

Build up to a heavy set of 3 STOH in 12 minutes. Start from the ground.

Metcon (time)

9-7-5 reps for time of:
STOH 90/65kg
18-14-10 CTB pull-ups

Timecap: 10 minutes

Accessory:

Aussie pull-up 4 x 10, with 2s stop at top - moderate/hard
Ring push-up/dip, 4 x 6-10, with stop at bottom - moderate/hard

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 1-Arm upright row + 5 1-Arm overhead squats
3) 6-10 Box jump/step overs with step down
4) :30s Wallsit hold

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SNATCH

10 Sets of (Hang snatch + Low hang snatch + Snatch) @ 71-76%
Lift every 1:30 min

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STRENGTH

Back squat,

8 @ 66%
8 @ 68%
8 @ 70%
8 @ 72%

Front squat,
5 @ 70%
5 @ 74%
5 @ 78%

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(OPTIONAL) BONUS WORK

ACCESSORY



Bulgarian split squat,
4 x 8/8 (Hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 8/8 (Hard)

Barbell forward raise,
4 x 10 (moderate)

Dumbbell pullover,
4 x 12 Hard)

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CONDITIONING

4 Rounds for time of:
20 Burpee box jump overs 24”/20”
20 Pull-ups

WARM-UP



12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

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SNATCH



Every minute on the minute for 5:00 minutes of: 3 Snatches @ heaviest set of 4 snatches from week 1.

Every minute on the minute for 5:00 minutes of: 2 Snatches @ heaviest set of 4 snatches from week 2.

Every minute on the minute for 5:00 minutes of: 1 Snatch @ heaviest set of 3 snatches from week 3.

No touch and go
No letting go on 3’s and 2’s.

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STRENGTH



Back squats,
4 x 8 @ 80% of the heaviest set of 3 back squats from last week.

___


(OPTIONAL) BONUS



3 Rounds of:
8-12 Strict pull-ups or bilateral bent over row
8+8 1-Arm dumbbell external rotations
10 Spanish squats
10 Dumbbell pull overs
10 Ironclad abs
10 Weighted back extensions or Reverse hypers.

WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS

Every minute on the minute for 5:00 minutes of: 3 Cleans @ heaviest set of (3+1) complex from week 1.

Every minute on the minute for 5:00 minutes of: 2 Cleans @ heaviest set of (3+1) complex from week 2.

Every minute on the minute for 5:00 minutes of: 1 Clean @ heaviest set of (2+1) complex from week 3.

No touch and go
No letting go on 3’s and 2’s.

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STRENGTH

Front squat & Kettlebell swings

Every minute on the minute for 10:00 minutes of:
1) 10 Front squats
2) 10 Kettlebell swings (heavy)

Recommended weight for front squats is 50-60% of the heaviest set of 2 cleans + 1 squat clean into thruster from week 3.

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8+8 Floor seated Z-philly press with kettlebells
20 Weighted deadbugs
10 Banded glute bridges
10+10 Banded bird dogs
10-15 Heavy kettlebell swings

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpees
8-12 ring rows

Strenght&Conditioning
4-5 sets of
15/12 calories rowing OR 12/9 calories of air bike
then 2x10-12 db bench press and sets 3-5 are 6-8 db bench presses
rest 2-3 min bwn sets (3 hengen kierrolla voi vetää läpi)

Accessory Work
3 sets
8-10 single arm kb row R/L @16-24/24-32kg
8-10 standing tricep turn with db 10-15/17.5-22.5kg
24-32 weighted russian twits @5/10kg plate
rest 2-3 min bwn sets