Back Squat

5-5-5-3-3-2-2 Build in Heavy

Go Every 2:30

Maastaveto max1

Alkulämmöt esim
-lantionnosto
-etuheilautus
-suorinjaloin mave / jefferson curl
-vatsarutistukset
-lonkan ulko/sisäkierto
—> kaikki läpi 1-2x10-20
+kyykyssä ”olemista/pumppailua”

Aktiiviset venyttelyt: pohkeet, lonkankoukistajat, alaselkä/takareidet, nivuset, pakarat...

Perusohjeet nousuihin:
-noin 50% asti vitosia
-noin 70% asti kolmosia
-tästä eteenpäin ykkösiä

Ennen nostoja/nostojen lomassa x-määrä hyppyjä/loikkia halutessaan…

MIETI TAVOITERAUTA VALMIIKSI JA MITEN LÄHDET SITÄ LÄHESTYMÄÄN!!!

Snatch complex

7x snatch complex
3x 1 snatch + 2 hang snatch 70-80%
4x 1 snatch + 1 hang snatch 80-90%

Sumo Deadlift: 5 x 5, every 90s.
– Build in 3 sets to a mid-heavy load then perform 5 sets with that load every 90s.
– Reset on each rep

20 box jump-overs (51/61 cm)
20 push-ups
20 pull-ups

Scaled WOD
4 rounds for time:
15 box jump-overs (30/51 cm)
15 hand-elevated push-ups
15 ring rows

DYNAMIC WARM-UP | 6:00
1 set:

10 pulls on the rower (easy pace)

5 elbow-to-instep/leg

10 box step-ups


1 set:

10 pulls on the rower (moderate pace)

5 jumping air squats

10 dumbbell box step-ups


1 set:

10 pulls on the rower (fast pace)

5 up-downs

10 dumbbell box step-ups

POWER SNATCH 6:00
TECHNIQUE

MINI ROUNDS | 3:00
2 sets:

:20 snatches (workout weight)

:20 rowing for calories

:20 dumbbell box step-ups (workout weight/height)


Use workout load.

No rest between movements, rest 1:00 between sets.

WORKOUT:

RX

4 rounds for max reps:
1 minute of snatches (38/61 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (15/22,5kg) 50cm
1 minute of rest

INTERMEDIATE

4 rounds for max reps:
1 minute of snatches (34/52 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (10/15kg)
1 minute of rest

BEGINNER

4 rounds for max reps:
1 minute of snatches (15/20 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (6/8kg) use stack of plates
1 minute of rest

INTENDED STIMULUS
100-250 reps or more.
Fight for one more rep in each minute; every rep makes a huge difference.
Aim for 10 or more reps of each exercise in each interval.
Snatch loading should allow for at least 5 touch-and-go reps at a time.
Hold onto the dumbbells for the full minute.
If you are not signed for the Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute.

Warm Up
2 rounds
2 min cardio
10+10m bear crawl
20 shoulder taps on push up plank + 5-10 hr push ups
20 heel overs
10 ring rows
then some mobility prep and start warm up sets

Strenght
5 supersets
Military Bench Press x5 reps@60-65-70-75-80% of 1rm of bench press
Weighted Strict Pull ups x 6-8 reps (1-3 RIR)
rest 2.5-3.5 min bwn sets

Metcon
10 min amrap
2 rounds (jokainen tarttee oman laitteen)
30/24 calories rowing/ski or 24/18 calories air bike or assault runner
1 min max double unders or single unders
after 2 rounds
max reps power clean&jerks @30-40/40-60kg (share 1 barbell with other partner)

Warm Up
2 rounds
2 min cardio machine
10 step back lunges + 10 cossack squats
8-10 pause wall squats
8-10 burpees
then some barbell prep for snatch and start Strenght part

Strenght
Flat foot snatch 3x3 reps @35-50%
Snatch 3x3reps@60-70% + 3x2reps@75-85% and 3-5x1rep@90%+
rest 1-2 min bwn sets.

Metcon
10 min amrap
3 power snatch@60% of todays 1rm
6 bar over burpees
18/36 double or single unders

3 kierrosta
10 käsilläseisontapunnerrus kipilla
20 varpaat tankoon

2 kierrosta
10 käsilläseisontapunnerrus tiukkana
5 köysikiipeily

1 kierros
10 käsilläseisontapunnerrus kasvot kohti seinä
20 palomiespunnerrus rengaissa

Aikarja 15 min

Rowing intervals

1000m row / moderate/ vk1
500m row / moderate/fast / vk1-2
500m row / fast / vk2
100m row / max sprint
100m row / max sprint

rest 2min between rows