A)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00
- Increase from last week if possible

B) Wall Supported Single Leg RDL
3 x 6-8. Rest 60s.
- Increase from last week

Kirjoita tulokseen päivän treenit ja skaalaukset.

Back squat

5-4-3-2-2

• 3 high box jump after each set of squat

12sets:

4 x snatch pull + hang snatch + snatch 65-75%
4x 2 snatch 75-80%
4x1 snatch Find heavy!!

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
10+10 x BIRD DOG + 10s HOLD last rep
10 x SEATED LEG RAISES OVER OBJECT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x GOOD MORNING + BACK SQUAT

3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed

2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER

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

2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK

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SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

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CLEAN + JERK *nousu aloituspainoon
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

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FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

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SNATCH PULL *full foot
4x1@100-120% sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x LAT PULLDOWN / PULL UPS *vasta-/myötäote
60s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
8+8x DB ROW
8× REVERSE HYPER

Rest as needed

Kyykky 3x92,5%

Suorinjaloin maastaveto 3x6x50-60%

Takareidet kumpparilla 3x20 / jalka

Vipunostot taakse 3x20

Cindy

AMRAP 20
5 pull up
10 push up
15 air squat

TARGET 15-20+ ROUNDS / etsi hallittava tahti, ja pilko punnerrukset siten, että ne pysyvät kasassa ja laadukkaana loppuun asti

3 - 4 Rounds :

15 GHDSU Shoulder on Hip Line
10+10 Side Crunch

Squat cleans (42,5/60 kg)
Lateral burpees over the bar

scaled WOD
12-10-8-6-4-2 reps for time:
Hang squat cleans
Lateral up-down bar step-overs

4 Kierrosta alkavalla 2 min

1. 50 tuplanaruhyppy tai 100 sinkkuhyppy
2. 25 kahvakuula heilautus
3. 60-90 sek kuollutkoppakuoriainen
4. 30-60 sek roikkuminen tangossa tai rengaissa
5. 25 Askellus laatikolle 50/60cm

Kesto 40 min.