WARM UP n. 15-20min

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5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. ALTERNATING SPLIT SQUAT JUMPS (16 reps)
2. HOLLOW BODY HOLD
3. PLANK with ALTERNATING LEG LIFT (12 reps)
4. MARCHING GLUTE BRIDGE (12 reps)
5. SHOULDER TAP IN PIKE / SHOULDER TAP IN DOWNWARD DOG position / SHOULDER TAP IN HIGH PLANK (16 reps)

video: ALTERNATING SPLIT SQUAT JUMPS

video: HOLLOW BODY HOLD

video: PLANK with ALTERNATING LEG LIFT

video: MARCHING GLUTE BRIDGE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5+5 x RDL *cl/jerk grip + FRONT SQUAT
3+3 x SHOULDER PRESS + PUSH PRESS
3+3 x SQUAT JERK + OHS *jerk/bench/sn grip
2 x DIP CLEAN HIGH PULL *full foot + DIP CLEAN
2 x CLEAN HIGH PULL Above Knee *full foot + CLEAN Above Knee
2 x CLEAN HIGH PULL Below Knee *full foot + CLEAN Below Knee
2 x CLEAN HIGH PULL *full foot + CLEAN
4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
2x[1+2+2]@barbell, 2-3x[1+2+1]@64-72% sn-%, rest btw sets 2min
+40 years & cf & beginners:
2x[1+2+2]@barbell, 3x[1+2+1]@up to 64-72% sn-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP JERK
*Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
1+2+2@barbell, 2-3x[1+2+1]@64-72% jerk-% , rest btw sets 2min
+40 years & cf & beginners:
1+2+2@barbell, 3x[1+2+1]@up to 64-72% jerk-% , rest btw sets 2min

video: RHYTHM DIP JERK

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PROGRAM 2

CLEAN HIGH PULL *full foot + TALL CLEAN + FRONT SQUAT *fs bottom 2-3sec
3x[3+3+3]@35-45% jerk-%, rest btw sets 2min

SLOW PULL CLEAN + CLEAN BELOW KNEE + CLEAN ABOVE KNEE
*slow pull cl: set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
4-5x[1+1+1]@70%, jerk-%, rest btw sets 2min

video: SLOW PULL CLEAN

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PROGRAM 1 & 2

BACK SQUAT JUMP
4x3@20% bw-%, rest btw sets 2min

video:

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!
4x[4+8 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

video: SPLIT SQUAT

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SUPERSET: quality, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 BACK EXTENSION *bw/plate yläselän päällä
12+12 BARBELL SIDE BEND + STANDING BARBELL TWIST +weight
20m SUITCASE CARRIES 25% bw *walk slowly

Rest as needed

video: BARBELL SIDE BEND

video: STANDING BARBELL TWIST

EMOM x30:
1) Bike 8-12cal
2) 3 Pull-Up + 6 Push-Up + 9 Air Squat
3) 30sec Plank Hold

WELCOME 2024!!!

"NAUGHTY OR NICE"
IN TEAMS OF 2.
EMOM x 32 MINUTES*
MIN 1 - :50 Max Cal Row/Bike/Ski
MIN 2 - :50 Max Burpees
MIN 3 - Max Team Deadlifts
MIN 4 - Rest
*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
- Deadlift aim for 15 reps total per round
- RPE 9

3 rounds (one round = a + b):
2 x 90s on / 30s off - 2min rest between rounds:
a) 10 s.a. db thruster - 5 burpee over rower - amrap row
b) 10 s.a. kb hang snatch - 10 sit up - amrap box get up

Tulos = soudetut kalorit + box get up -toistot.

Rasittavuus: Ensimmäinen kierros RPE6-7, toinen RPE 7-8, kolmas RPE 8-9.

Skaalaus: Voit halutessasi käyttää eri kierroksilla eri variaatioita / painoja: esim. tehdä B:ssä boxille nousut ensimmäisellä kierroksella askellukset ylös ja alas, toisella hyppy ylös ja askellus alas ja kolmannella reboundina ja lisäpainoliikkeet nousevilla kuormilla.

Treenin flow:
90s a:ta - 30s lepo - 90s b:tä - 30s lepo
- 2min tauko -
90s a:ta - 30s lepo - 90s b:tä - 30s lepo
- 2min tauko -
90s a:ta - 30s lepo - 90s b:tä - 30s lepo

8 sets of 1 Back Squat
Set 1: @55%
Set 2: @60%
Set 3: @65%
Set 4: @70%
Set 5: @75%
Set 6: @80%
Set 7: @85%
Set 8: @90%
- Rest 2min btw sets

Penkki max1

40 min +10 toistoa per liike uudella kierroksella

20 askellus laatikolle yksi käsipaino tai kahvakuula mukana.
20 ilmakyykky
20 istumaannousu
20 Kahvakuula heilautus

2 min tauko

Warm Up
2 rounds
1.5 min cardio
10 reverse lunges + strech
10 gtoh + halo with plate
10 goblet squats
5+5 single arm plate thrusters
:20 side plank R/L
then movement prep 10-15 min

Joulutreeni
For time : (time cap 30 minutes)
1 hang squat clean @60-65% of 1rm clean&jerk
2 front squats @same weight
3 ring dip / dip telineessä / push ups
4 strict hspu
5 deadlift @same weight
6 walking lunges @plate oh lunges @15/25kg
7 burpees
8 kbs @12-20/24-32kg
9 pull up/hardened ring row
10 ttb/knee raises
11 thrusters @double db thrusters @rx weights
12 wall walks / scaled wall walks

eli treeni mennään niin että ensin teet 1 hang squat clean tanko alas.
sit toka "erä" 2 front squats ensin ja sit yks hang squat clean perään.
sit kolmas erä alkaa 3 ring dips/dips + 2 fs ja 1 hsc.
4 erä alkaa 4 hspulla ja sit dipit ja tangolle jne.
vika erä siis alkaa 12 wall walks + 11 thrusters + 10 ttb jne..

Deadlift
3x3
3+ reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi

Back squat
3x3

3+ reps in tank / käytä lähelle samaa painoa kuin edellisen viikon vitosissa, volyymi nyt pienempi