WORKOUT (PERFORMANCE)

5 x 4:00 Work, 2:00 Rest
400m Run / 1½ x Stairs
20 Russian KB Swing (24/16kg)
AMRAP Toes to Bar in Time Remaining...

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WORKOUT (FITNESS)

5 x 4:00 Work, 2:00 Rest
300m Run / 1 x Stairs
20 Russian KB Swing @ light
AMRAP Kipping Knees to Chest in Time Remaining...

• RPE: 8
• Video: https://vimeo.com/901063957?share=copy

3 Rounds / 18 Minutes :

4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
3/ side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
1, ½ or ¼ rotation (each way) of Box pike handstand steps

4 sets of 5 Front Squats
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @80%
- Rest 2min btw sets

4 sets of Back Squat
Set 1: 8 @62%
Set 2: 8 @67%
Set 3: 6 @75%
Set 4: 6 @80%
- Rest 2mn btw sets

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. ALTERNATING SPLIT SQUAT JUMPS
2. HOLLOW BODY HOLD
3. PLANK with ALTERNATING LEG LIFT
4. MARCHING GLUTE BRIDGE
5. SHOULDER TAP IN PIKE / SHOULDER TAP IN DOWNWARD DOG position / SHOULDER TAP IN HIGH PLANK

video: ALTERNATING SPLIT SQUAT JUMPS

video: HOLLOW BODY HOLD

video: PLANK with ALTERNATING LEG LIFT

video: MARCHING GLUTE BRIDGE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5+5 x RDL *cl/jerk grip + FRONT SQUAT
3+3 x SHOULDER PRESS + PUSH PRESS
3+3 x SQUAT JERK + OHS *jerk/bench/sn grip
2 x DIP CLEAN HIGH PULL *full foot + DIP CLEAN
2 x CLEAN HIGH PULL Above Knee *full foot + CLEAN Above Knee
2 x CLEAN HIGH PULL Below Knee *full foot + CLEAN Below Knee
2 x CLEAN HIGH PULL *full foot + CLEAN
4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
2x[1+2+2]@barbell, 3x[1+2+1]@up to 67-76% sn-%, rest btw sets 2min

CLEAN PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP JERK
*Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
1+2+2@barbell, 4x[1+2+1]@up to 67-76 jerk-% , rest btw sets 2min

video: RHYTHM DIP JERK

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PROGRAM 2

CLEAN HIGH PULL *full foot + TALL CLEAN + FRONT SQUAT *fs bottom 2-3sec
2-3x[3+3+3]@38-48% jerk-%, rest btw sets 2min

SLOW PULL CLEAN + CLEAN BELOW KNEE + CLEAN ABOVE KNEE
*slow pull cl: set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
5-6x[1+1+1]@70%, jerk-%, rest btw sets 2min

video: SLOW PULL CLEAN

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PROGRAM 1 & 2

BACK SQUAT JUMP
4x3@25% bw-%, rest btw sets 2min

video:

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[4+6 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~58-68% jerks

video: SPLIT SQUAT

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10 REVERSE HYPER *weight
5-8 ROLL ABS

Rest as needed

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. BURPEES (5 reps)
2. LEFT 1-LEG RDL *supported or without (10 reps)
3. KNEE IN TWISTS (16 reps)
4. RIGHT 1-LEG RDL *supported or without (10 reps)
5. SCAPULA PUHS UPS IN WALL HANDSTAND / SCAPULA PUHS UPS IN DOWNWARD DOG position / SCAPULA PUHS UPS IN HIGH PLANK (15 reps)

video: BURPEES

video: 1-LEG RDL

video: KNEE IN TWISTS

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip
3+3 x PUSH PRESS + PUSH JERK
3+3 x SQUAT JERK + POWER JERK
3 x STEPPING JERK BALANCE *both side, rytmi taka-etu
2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side
2+2 x TALL JERK + RHYTHM DIP JERK *both side
2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

video: REBOUND JERK *split jerk

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PROGRAM 1

SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% sn-%, rest btw sets 2min

CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@57-65 jerk-%, rest btw sets 2min

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PROGRAM 2

TALL SPLIT JERK *both side + PUSH JERK Behind The Head IN SPLIT *both side + POWER JERK *rack/blocks
3x[2+2+2]@35-45% jerk-%, rest btw sets 2min

video: TALL SPLIT JERK

video: PUSH JERK Behind The Head IN SPLIT

POWER JERK + SPLIT JERK *hold the lockout and split position for 2 seconds + SPLIT JERK *rack/blocks
4-5x[1+1+1]@70%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3@up to 80%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2min

CLEAN PULL + CLEAN PULL from Below Knee + CLEAN PULL from Above Knee *full foot + TRAP PULL
3x[1+1+1+3]@85% jerk-%, rest btw sets 2min

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SUPERSET: quality, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 SEAL ROW *barbell bench grip
8+8 LANDMINE TWIST
30 sec HANGING

Rest as needed

video: LANDMINE TWIST

3 rounds for time
30 wb (9 / 6)
21 sit up
12 s.a. alt. db snatch (30 / 22,5)

TC: 10

Tarkoitus: Pyri tekemään kaikki liikkeet max. 3 sarjassa ja pyri pitämään sarjat suunnilleen yhtä pitkinä läpi treenin. Ideana on kasvattaa treenin aikaista sarjapituutta, joten ota tarvittaessa pidempi tauko sarjojen / liikkeiden välille ja pyri tekemään ennemmin pidempää sarjaa - tässä treenissä ei ole tarkoitus optimoida "maaliintuloaikaa". Skaalaa tänään ensin kevyempään painoon, sitten vasta toistomääriä.

Rasittavuus: RPE 9

FITNESS:
20 V-Ups for time

Then together:

1 min hollow hold
1 min plank
1 min L-hang
1 min bicycles
1 min situps"

ADVANCED:
15 Strict Toes-to-bar FT

Then:

1 min hollow hold
1 min plank
1 min L-hang
1 min bicycles
1 min situps

EMOM 16 min: Cleans and ring dips

Fitness:
Even:
1.1. Clean Ladder (two singles)

Odd:
3-7 Ring Dips

*

Advanced
Even:
3 Cleans @ 75% + 2,5kg

Odd:
3-7 Ring Dips

Row 1000m FT

3 rounds

Rest as needed between rounds.
Score: fastest time, the rest into comments