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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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 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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SLOW PULL SNATCH + SNATCH
2x[2+1]@barbell, 4x2x[2+1]@up to 55-60% sn-%, rest btw sets 2min

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

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BACK SQUAT
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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RDL *sn grip, no shoes - varpaat suoraan eteenpäin
4x6-8@RPE7 *could do 3-4 more reps, rest btw sets 2min

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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)
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+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

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BAND FACEPULL & EXTERNAL ROTATION 1:45

video. SHOULDER INTERNAL ROTATION ELBOW ON KNEE

video: BODY SAW

video: SIDE elbow PLANK with HIP RAISE

video: TURTLE SQUAT

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds + SNATCH HIGH PULL from BELOW KNEE *full foot + SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

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

3 x [1+1+1+2+2] x NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
2@up to RPE8 *could do 2-3 more reps,
then DROP SETS 4-5x2@-10% *target load of max ~85%, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2x[1+1]@barbell, 2x2x[1+1]@50-55%, rest btw sets 2min

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CLEAN + POWER JERK
2x2x[1+1]@barbell, 2x2x[1+1]@50-55%, rest btw sets 2min

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

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NO SUPERSETS

WarmUp 20-25min

Barbell technique

10+5 RDL *jerk grip + FS

3+3× slowly CLEAN PULL TO HIP + sama silmät kiinni

4× 1+1+1
PAUSE JERK DRIVE *2sec pause in the dip bottom + JERK DRIVE + PUSH PRESS

3× 1+1+2
PAUSE JERK DRIVE *2sec pause in the dip bottom + JERK DRIVE + 1+1 SPLIT JERK *split both side

2×
DIP CLEAN + 1+1 SPLIT JERK
CLEAN from KNEE + 1+1 SPLIT JERK
CLEAN + 1+1 SPLIT JERK

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CLEAN PULL TO HIP + CLEAN + 1+1 PAUSE SPLIT JERK *2sec pause in the dip bottom
2×2×[1+1+2]@barbell-50%, 1+1+2@60%, 1+1+2@65%, 1+1+2@60%, 1+1+2@70%, 1+1+2@65%, 1+1+2@75%, 1+1+2@70%, 1+1+2@80%

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CLEAN + SPLIT JERK
1+1@83%, 1+1@85%, 1+1@83%, 1+1@85%, 1+1@88%, 1+1@85%, 1+1@90%, 1+1@50% tai jos lähtee rullaamaan niin nostot jatkuu... mikäli aikaa on... 😊

Juoksu 600m
Kahvakuula heilautus 30
Tauko 2 min

Juoksu 600m
Yhden käden kahvakuulaheilautus 30
Tauko 2 min

Juoksu 600m
Kahvakuula vauhtipunnerrus 30
Tauko 2 min

Juoksu 600m
Kahvakuulaheilautus silmien tasolle 30
Tauko 2 min

Juoksu 600m
Yhden käden maastaveto kahvakuulalla 30

RX suoritus: Käytä kaikissa liikkeissä samaa painoa.
Skaalaa tarivttaessa juoksumatka 400m ja 20 toistoa per liike.

Aikaraja 40 min

On the minute for 10min
1. 4 strict chest to bar pull-up
2. 4 strict handstand push-up / 6 box HSPU

Front squat
5 x 6
Super slow tempo: 5113 = 5s down, 1s pause, 1s up, 3s at top.

-> 1 rep should take 10 seconds to make and the whole set about 60 seconds
The long duration means lower weights than your normal 6RM.

Split Jerk
Take 6 sets to build to a heavy 1. Rest 2:00
- Sets of 5,4,3,2,1,1
Option: Technique practice

For time:

40 wallball
20 c2b / scaled pull up
30 wallball
15 c2b / scaled pull up
20 wallball
10 c2b / scaled pull up

rest 5min

AMRAP 3
max calories echo

Target under 7min / Time cap 10min / Scale rep scheme if needed / Pyri palloissa suuriin sarjoihin ja haasta itseäsi, pilko c2b/pull up niin ettei se mene liian pieniin sarjoihin / echo all out !!

A)
Banded Deadlift
6 x 3. Every 60s.
- These are SPEED reps, use approx 55% of 1RM

B)
DB Bulgarian Split Squat
3 x 5 each. Rest 90s
- Elevate rear foot on plates or box
- DB on Shoulders!

Warm up (15-20 min)
2x2 min cardio machine with different machines
20-30 banded monster walk + 20 glute bridges + 20 air squats
20-30 band pull aparts + 20 ring rows + 20 scapula push ups
20-30 calf raises, 20 db snatches light weight, 5-10 strict chin ups
then start to prep for back squats

Strenght (20-25min)
Emom 20
Odd : 3 Back Squat @50-70% (buiding in range 50-70%)
Even : Strict Chin Ups x 4-6 reps

Partner Metcon
16 min amrap
16 shuttle runs (2x7.5m is 1 rep)
16 heavy db snatch or 8 sandbag cleans
16 burpee pull ups
you go, I go!