Vipunostot sivuille 3x20

Pullover 3x20

Penkki 3x8x65%

Yhden käden pystypunnerrus 4x8-15

Ojentajat käsipainoilla maaten 4x8-15

Vasarakääntö istuen 3x15-20 / käsi

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
10+10 good morning with barbell (toinen jalka edessä)
8 excentric toes to bars
16 prone banded overhead press
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 muscle snatch
3 hang power snatch
3 drop snatch to power snatch position (kädet suorana kokoajan)

Weightlifting
Build to heavy for the day : triple of hang power snatch (polven päältä kaikki) (voit ottaa myös blokeilta)
2x5reps@35-50% and 4-6 sets of : 3reps @60-80% of 1rm. On last set 1-2 RIR.
rest as needed
Snatch Pull from Floor 3x5reps@85-95% (with straps)
rest 2-3 min bwn sets
Build to heavy 5 rep set on dead stop weighted pull up (pause before each rep)
2x8reps@15-30% and 3-5 sets of : 5reps @40-70% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon (zone 2)
2-3 sets of:
24/30 calories ski erg at easy/recovery pace (zone 1-2) (20-25 s/m)
50m sb carry (bear hug 60m OR on shoulder 25/25m)
2-3 sets of:
20/25 calories air bike @43-48 rpm/48-53 rpm
2 legless rope climbs or rope climbs (rest 20-40 sec bwn rep)
2-3 sets of:
28/35 calories rowing at easy/recovery pace (zone 1-2) (15-20 s/m)
10-20m hs walk (in 2 sets) (rest 20-40 s bwn 5-10m) scale to 2x2-3 wall walks (rest 20-40s bwn sets)
rest 1-2 min bwn "parts" and take some water/energy drink in.

Accessory Work
3 x 10 front raises + 10 side flyes + 10 reverse flyes with 2.5/5kg dumbbells.
rest 1-2 min bwn sets

eli ensin vedetään 2 tai 3 kertaa sama liikepari ennen kuin 1-2 min taukoa ja sit etenee seuraavaan "osioon"
Jos ei ole kaikkia 3 laitetta käytössä niin valitse ensisijaisesti ski/ab koska eilen soudettiin.
Voit myös vetää tämän ajatuksella ski/ab/ski.

3min on - 3min off x6, alternate between a & b:
a) 1-3 rope climb
9 s.a. db hang snatch, L (22,5/15)
9 s.a. db hang snatch, R
into AMRAP burpee high box jump over (75/60)

b) 2-6 wall walk / 4-8 feet on box wall walk
18 russian kbs (32/24)
into AMRAP row (cals)

Tavoite, että AMRAP-liikkeille jää noin ~60s.
RPE 8,5-9

Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Front Squat
2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Build to heavy 5 rep set on Pause Push Press (pause at top)
2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work
2 sets of bulgarian split squat 10-12 reps R/L @2xdb's on front rack hold
rest 20-30s bwn legs, 2-3 min after both legs
2 sets of seated filly db press 10-12 reps @2xdb's (other db on
front rack hold when other pressing, rest 2-3 min bwn set

Rest about 10 min after strenght part and do prep during it

Metcon prep:
2 sets
40s easy/20s moderate/10s fast row
rest 1 min bwn set

Metcon (zone 4-5)
1500m row @5km pr pace (24-28 s/m mainly)
rest 1 min
250m row@1km pr pace(30-34 s/m mainly)
rest 30s
250m row@1km pr pace(30-34 s/m mainly)
rest 2 min
1500m row @5km pr pace (24-28 s/m mainly)
rest 45s
250m row@1km pr pace(30-34 s/m mainly)
rest 45s
250m row@1km pr pace(30-34 s/m mainly)

Men target paces for 5km 1.50-1.58 and women 2.00-2.10 and 1km pr pace should be about 8-12 sec faster than 5km pr pace.

Cool down
1000m light rowing

Clean and jerk

“Snakes-and-ladders”

9 to 12 x 1 @ 80+% go every 1:30-2:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Split Jerk 7×2 @80-85% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

Floor Press: Build to a 2RM in 9 sets. Rest 90"-120"
- shoulder width grip on the bar
- use spotter for heavy sets

GHOST

EMOM x 24

1) row
2) burpee
3) DU
4) rest

TULOS KAIKKI TOISTOT YHTEEN

3 kierrosta

12 gorillasoutu
12 kp hauiskääntö
1min lepo

Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
20 alt leg v-ups + :10 flutter kicks

Strenght
3 sets
12-16 Single arm db oh walking lunges R/L (6-8 reps per side)
rest 30s
5-10 strict toes to bars / leg raises / knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal rowing or 20/15 calories air bike
9 burpee deadlifts with 2 db's
12-15 box jump, step down (box step ups) 60/50cm.