Kyykky 3x8x75%

Hyvää huomenta 15-12-10-8-8-8
-lisää joka sarjaan painoa
-3x8 voit tehdä tarvittaessa samalla painolla

Etuheilautus 3x20 / käsi
-yhdellä kädellä

Jalkanostot maaten 5x20

For time with a partner
120 Wall Balls 9/6kg
100 Cal Bike/Row/Ski
80 Box Jumps Step Downs (60/50cm)
60 Cal Bike/Row/Ski
40 Front squats @70/47kg
20 Cal Bike/Row/Ski
– Goal: Challenging effort, splitting reps evenly with your partner
Timecap: 32 mins

4 kierrosta aikaa vastaan:
100 naruhyppyä
18m askelkyykkykävelyä
10 hyppyleukaa

Front squat
6 x 4, 2-3 min rest

Kyykky 4x8x70%

Maastaveto 3x8 (50-60-70%)

Tempaus kahvakuulalla / käsipainolla 3x10 / käsi

SitUps 5x20

2-3rounds:

10-20 russian twist
20-30s side planks

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2x[1+2+2]@barbell, 3x[1+2+1]@up to 50-57% sn-%, rest btw sets 2min

CLEAN PULL from Below Knee *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4x[1+2+1]@up to 50-57% jerk-% , rest btw sets 2min

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PROGRAM 2

CLEAN + CLEAN ABOVE KNEE
3x2x[2+2]@barbell, 4x[1+1]@70%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

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VARKAUS PM-KISAAJAT:

POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1[@70%, rest btw sets 2min

FRONT SQUAT
3x3@80%, rest between sets 3min

+SELKÄÄ VATSAA

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10 REVERSE HYPER *weight
5-8 ROLL ABS

Rest as needed

Warm Up
2 rounds
2 min cardio machine
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
5-10 burpees
:20-30 L-Tuck Hang
then some OHS mobiltiy and start warm up sets

Strenght
Overhead Squat 4x5 reps @50-70% of 1rm OHS
rest 1.5-2.5 min bwn sets
Slow Power snatch + Hang power snatch 7x1+1reps@50-70% of 1rm power snatch
rest 1-2 min bwn sets

Accessory Work
3x12 weighted box step ups, barbell behind neck, build in weights as needed
3x6-8 single arm db snatch (1 side first), build in weights
rest 1-2 min bwn sets

4x4 deadlift

2-3 reps in tank

Rx´d

AMRAP 20

40 DU
20/15cal bike
10 c2b
5 power clean@70/50kg

Scaled

AMRAP 20

32 DU
16cal bike
8 pull up
4 power clean@60/40kg

Scale rep scheme if needed

Target 4-5+ rounds. Maltilla liikkeelle, jotta c2b/pull up ei hyydy, pilko järkevästi ja pyri kiihtyvään vauhtiin