WOD

Wearing a 10/6kg weighted vest

1600m run
10 pullups
1200m run
20 pullups
800m run
30 pullups
400m run
40 pullups

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/943/10_Ways_to_Increase_Lifting_Speed.aspx

Cluster Squat

Build upto a 12RM Back Squat

Then in sets of 6 unbroken reps perform 42 reps for time.

*if a set is broken, discount those repetitions.
*record the time taken and weight used.

Warm Up
2 sets with each machine
40 sec easy/20s mod/10s fast, rest 20s bwn
streching as needed and then complete the cardio session

Metcon
2 sets

2 minute Ski @ 70% (s/m 25-30)
2 minute Standing Bike Erg@ 75% (50-55 rpm)
2 minute Row @ 80% (23-27 s/m)
rest 2 min
2 minute Row @ 70% (s/m 18-22)
2 minute Ski @ 75% (s/m 27-33)
2 minute Standing Bike Erg @ 80% (55-60 rpm)
rest 2 min
2 minute Standing Bike erg @ 70% (45-50rpm)
2 minute Row @ 75% (s/m 20-25)
2 minute Ski @ 80% (s/m 30-35)
rest 2 min

Optional Accessory Work
3-4 sets
10-20 ghd sit ups + 10-20 american kb swings @16/24kg
rest 1-2 min bwn 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

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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 RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, sp-%, rest btw sets 3min

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POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 4x2x[1+1+1]@55-60%, 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]@55-60%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
7x1@70%, rest btw sets 60sec *work 10s + rest 60s

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä -- TEE, JOS EHDIT

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

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

Ojentajat kumpparilla 5x20

Vipunostot taakse 5x20

Pystypunnerrus vastaotteella 5x8-15

Kapea penkki 5x10x50%

Blackburns’ 3 kierrosta

Jalkanostot maaten 3x30

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

15 + 8-12 x STANDING DIAGONAL BAND PULL APART + INTERVED ROW *suorinvartaloin tai polvet koukussa

12+12 x CROSS CHOP *plate/db

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

5+5+5+5 x BACK SQUAT + OHS + FRONT SQUAT + THRUSTERS

5+5 x SQUAT JUMP + DROP SQUAT

3+3+3 x MUSCLE CLEAN + CLEAN PULL *full foot + CLEAN

3+3+3 x SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + TALL SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2+2 x TALL SPLIT JERK + REBOUND SPLIT JERK + SPLIT JERK *both side

4 x JERK GRIP SNATCH

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A) BENCH PRESS
4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, rest btw sets 3-4min

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B) SPLIT JERK *split both side *rack/blocks
2+2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~80%, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
2+2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~80%, rest btw sets 3-4min

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SNATCH + DIP SNATCH
2x[2+1]@barbell, 4-5x2x[2+1]@55-60% sn-%, rest btw sets 2min

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CLEAN + DIP CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 4-5x2x[1+1+1]@55-60% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

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

1)
20-24 total reps DB MILITARY BENCH PRESS @rpe8 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-64 total reps RUSSIAN TWIST

2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-50 total reps HANGING KNEE RAISE

3)
20-50 total reps HIP THRUST @rpe8 *barbell+weight
20-30 total reps DB FRONT RAISE & MAX REPS ROLL ABS

Rest as needed

clean complex

3x 1 power clean + 2 hang squat clean (moderate, not too heavy/ 65-77%)
4x 1 power clean + 1 hang squat clean (heavyish, 80-87%)

7x3 jerk 2s pause in catch / 65-80%

jerk anyhow, quality first, not too heavy

7x snatch complex

3x 1 snatch + 2 hang snatch 65-75%
4x 1 snatch + 1 hang snatch 75-83%

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10m+10m ONE HAND OH WALK *KB/DB

20+12 x HIP RAISE with PULLOVER *plate/KB/DB + GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

6-15 x SCAPULAR PULL UPS *1s pito yläasennossa

30 x STANDING PLATE TWIST

20 x COSSACK SQUAT / SIDE SQUAT *alternating

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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video: HIP RAISE with PULLOVER 0:23

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

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

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

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x SHOULDER PRESS + PUSH PRESS

3 x [1+1+1+1+1] x MUSCLE CLEAN + OHS + SQUAT JERK + SOTS PRESS + THRUSTERS

3+3+3 x TALL POWER CLEAN + TALL CLEAN + DIP CLEAN

2 x [1+1+1+4] x SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

4 x [1+1] x SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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SLOW PULL SNATCH + SNATCH
3x[2+1]@barbell, 3x2x[2+1]@50% sn-%, rest btw sets 2min

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SLOW PULL CLEAN + CLEAN + SPLIT JERK *split both side
3x2x[1+1+1]@barbell, 3x2x[1+1+1]@50% jerk-%, rest btw sets 2min

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BACK SQUAT
3x6@80% of last week RPE10, rest btw sets 3-4min

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RDL *sn grip, no shoes - varpaat suoraan eteenpäin
4x10-12@RPE8 *could do 2-3 more reps, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

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

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed