WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

12-16 x GTOH on toes *plate

8-12+8-12 x SCAPULAR W-WALL SLIDE *weight, selkä seinää vasten hidas käsien nosto pään yläpuolelle, kyynärpäät & kämmenselkä pysyy kokoajan seinässä kiinni + LU RAISES with plate/KB

10+5+10+50 x SIDE PLANK CLAMSHELL + PUSH UPS + SIDE PLANK CLAMSHELL + STRAINGHT LEG HUNDRED

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: GTOH 0:28

video: LU RAISES 1:19

video: SCAPULAR W-WALL SLIDE 0:17

video: SIDE PLANK CLAMSHELL 0:27

video: STRAINGHT LEG HUNDRED

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+5 x PAUSE BACK SQUAT *20sec bottom + BACK SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3 x [1+1+1+1+1] x MUSCLE SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3+3+3 x TALL POWER SNATCH + TALL SNATCH + DIP SNATCH

2 x [1+1+1] x SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH

4 x [1+1] x SPLIT CLEAN + PRESS FROM SPLIT *alternating

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SHOULDER PRESS
4@up to RPE8 *could do 2-3 more reps,
then DROP SETS 4-5x4@-10% *target load of max ~77%, sp-%, rest btw sets 3min

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POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@55%, rest btw sets 2min

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POWER CLEAN + POWER CLEAN 90° + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x2x[1+1+1]@55%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
8x1@65%, rest btw sets 45sec *work 10s + rest 45s

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
15-20 total reps BEHIND THE NECK LAT PULLDOWN / PULL UPS *myötäote
3 minutes total time PLANK, but first doing to (total reps) 10-20x PLANK 1-ARM DB ROW and then elbow plank with weigth

2)
15-20 total reps STANDING DB SKULL CRUSHERS *core tiukkana & MAX REPS TRICEPS PUSH UPS *normal or kneeling
2 minutes total time HOLLOW BODY HOLD with PLATE

3)
10-20 total reps 1-ARM KB HAMMER CURL & KB BOTTOM UP PRESS *scapula control *both side
40-64+40-64 total reps SPLIT SQUAT POSITION BARBELL LATERAL SIDE BENT + TWIST *aloita heikommalla

Rest as needed

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

12-16 x GTOH on toes *plate

8-12+8-12 x SCAPULAR W-WALL SLIDE *weight, selkä seinää vasten hidas käsien nosto pään yläpuolelle, kyynärpäät & kämmenselkä pysyy kokoajan seinässä kiinni + LU RAISES with plate/KB

10+5+10+50 x SIDE PLANK CLAMSHELL + PUSH UPS + SIDE PLANK CLAMSHELL + STRAINGHT LEG HUNDRED

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

video: GTOH 0:28

video: LU RAISES 1:19

video: SCAPULAR W-WALL SLIDE 0:17

video: SIDE PLANK CLAMSHELL 0:27

video: STRAINGHT LEG HUNDRED

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+5 x PAUSE BACK SQUAT *20sec bottom + BACK SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3 x [1+1+1+1+1] x MUSCLE SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3+3+3 x TALL POWER SNATCH + TALL SNATCH + DIP SNATCH

2 x [1+1+1] x SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH

4 x [1+1] x SPLIT CLEAN + PRESS FROM SPLIT *alternating

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SHOULDER PRESS
3x6@80% of last week RPE10, sp-%, rest btw sets 3min

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POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 4x2x[1+1+1]@50%, rest btw sets 2min

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POWER CLEAN + POWER CLEAN 90° + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@50%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
5x1@55%, rest btw sets 30sec *work 10s + rest 30s

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
15-20 total reps BEHIND THE NECK LAT PULLDOWN / PULL UPS *myötäote
3 minutes total time PLANK, but first doing to (total reps) 10-20x PLANK 1-ARM DB ROW and then elbow plank with weight *kuorma alaselän päällä

2)
15-20 total reps STANDING DB SKULL CRUSHERS *core tiukkana & MAX REPS TRICEPS PUSH UPS *normal or kneeling
2 minutes total time HOLLOW BODY HOLD with PLATE

3)
10-20 total reps 1-ARM KB HAMMER CURL & KB BOTTOM UP PRESS *scapula control *both side
40-64+40-64 total reps SPLIT SQUAT POSITION BARBELL LATERAL SIDE BENT + TWIST *aloita heikommalla

Rest as needed

Penkki 1x90%

Stoppi-penkki 1x75%
-3s stoppi

Vipunostot maaten 3x20
-kevyt/venyttävä

Yhden käden kulmasoutu 3x20 / käsi

Kiertäjät kyljellään 3x20 / käsi

Rx´d

For time:
150 DU
15 bmu
100 wallball
15 bmu
150 DU

Scaled

For time:
75 DU / or 150 SU
15 pull up
75 wallball
15 pull up
75 DU / or 150 SU

0:00–11:00 “Goes to bar”

10 synckro DB maastaveto + maksimi toistot varpaat tankoon
00:00–01:00
01:00–02:00
02:00–03:00
03:00–04:00
04:00–05:00
Yhteensä varpaat tankoon =

05:00–06:00 LEPO

5 varpaat tankoon + maksimi toistot synckro DB maastaveto
06:00–07:00
07:00–08:00
08:00–09:00
09:00–10:00
10:00–11:00
Yhteensä DB maastaveto =
Toistotot yhteensä:

11:00–13:00 Lepo

Painot

RX: 2 x 15/22,5kg
Skaalattttu: 2 x 10/15kg, polviennosto
Alle 18v, 50-59, 60+ 2 x 10/15kg
Skaalattu: 2 x 5/10kg polviennosto

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer:
5 x (Snatch pull + Floating low hang snatch + Snatch).
Climbing weight.

Worksets.
Build up to a heavy single @ 85-90%
12:00 minutes.

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CLEAN AND JERK

Primer:
5 x (Clean pull + Floating low hang clean + Front squat + Jerk).
Climbing weight.

Worksets:
Build up to a heavy single @ 85-90%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 8

Snatch grip bent over row,
3 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.

AMRAP 9 spine
5-10 Back roll (dragon)
10 Weighted thoracic extension with WB
5+5 Thoracic rotation from lunge position + band

AMRAP 9 hip
5+5 Single leg glute bridge + window wiper
5-10/side Hip flexors on box
45sec 90/90 Hip rotations
45/45sec Ankle mob. on bench

AMRAP 9 shoulder
10 Shoulder flexion on squat
10 Crab extension
10 Cuban press prone
45sec Passive wrist flexion + active finger flexion

AMRAP 5 neck
30s Neck CAR
10+10 Banded neck tucks + rotation

EMOM x 32-40

1) bike
2) 5-10 hspu
3) ski
4) 5-10 ttb

easy pace machine / big sets gymnastics, not all out reps

EMOM x 10

1 hang snatch above knee + 1 hang snatch below knee

60-70%, BE FAST !!

RX:
EMOM30
1) 14/11 cal ergo
2) 3-6 Bar MU
3) 8-10 burpee box jump over
4) 14/11 cal ergo
5) 12-16 pistol squat alt.
6) REST

Scaled:
EMOM30
1) 12/9 cal ergo
2) 10-15 C2B/pull up
3) 6-8 burpee box jump over
4) 12/9 cal ergo
5) 10-12 pistol squat alt.
6) REST

RPE 4-4.5