Rx´d

For time:
3rounds:
10 c2b
10 power clean 60/40kg
10m hs walk

rest 5min

1round:
20 c2b
20 power clean 70/50kg
20m hs walk

Scaled

For time:
3rounds:
8 pull up
8 power clean 50/35kg
8 stoh

rest 5min

1round:
18 c2b
18 power clean 60/40kg
18 stoh

First target under 5min time cap 7min. Second target under 4min, time cap 7min / Maltillinen aloitus, jotta vauhti on kiihtyvä ja c2b/pull pysyy kasassa myös jälkimmäisessä osiossa

WOD

In pairs for max reps:

20min AMRAP
Max rep muscle ups
200m run

Weightlifting

3-position Clean x 2 x 5 @ 60% 1RM

3 - positions are:
High-hang
Mid-hang above knee
From the deck

Your focus is to be on correct positioning and speed.

WOD

Strict bar muscle up progressions

Then:

AMRAP 3min:

30 wall ball 9/6kg
Max rep bar muscle ups

Rest 3 min
2 rounds

RX
AMRAP x 15 MINUTES
10 Toes to Bar
15/10 Cal Bike/Row/Ski
10 Chest to Bar
15/10 Cal Bike/Row/Ski
10 Shoulder to Overhead (60/43)
15/10 Cal Bike/Row/Ski

SCALED
AMRAP x 15 MINUTES
10 Leg Raises
12/8 Cal Bike/Row/Ski
10 Jumping Pull-Ups
12/8 Cal Bike/Row/Ski
10 Shoulder to Overhead (moderate for unbroken set)
12/8 Cal Bike/Row/Ski
RPE 8

Goal: 2+rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets-

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

---

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

---

SHOULDER PRESS
4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, sp-%, rest btw sets 3min

---

POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@55-60%, rest btw sets 2min

---

POWER CLEAN + POWER CLEAN 90° + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x2x[1+1+1]@55-60%, rest btw sets 2min

---

DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
6x1@75%, rest btw sets 75sec *work 10s + rest 75s

---

NO SUPERSETS

Chest supported concentrated curls (50/50)
Preacher curls sync

Flys (low)
"Straight grip" DB Pullovers

Heavy Curls (alternating)
Bænk

DB Pullovers
Skull crushers

Flys (regular)
Incline curls

”Hotshots 19”

6 kierrosta
30 ilmakyykky
19 raaka rinnalleveto 61/43kg
7 tiukka leuanveto
400m juoksu

Aikaraja 35min

Aikaraja on melko tiukka ja rinnallevetojen toistomäärä suuri. Skaalaa tarvittaessa toistomääriä ja painoa alaspäin.

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

---

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

---

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

---

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

---

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

---

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

---

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

---

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

---

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

---

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

---

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