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!

4x3 Deficit Clean Pulls
- @100-105% 1RM Squat Clean
- Rest 2-3min btw sets
- Stand on a blue plate
- You can use straps if you have them
- Lower each rep down with control

Verryttely vauhdilla 8 - 10 minuuttia.

3 Minuuttia juoksua / 1 minuutti kävelyä. Toista 6 kertaa.

EMOM x 9-12

1) 5-10 pull up/ ring row
2) 5-10 push up
3) 10 snowangel

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10-15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side +
10m&10m BOTTOMS UP KB CARRY

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

50 x STANDING PLATE TWIST

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

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

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video: Banded Shoulder External Rotation

video: Banded Shoulder Internal Rotation

video: BOTTOMS UP KB CARRY

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + FRONT SQUAT

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

3+3+3+6 x
MUSCLE CLEAN + SHOULDER PRESS + PUSH PRESS + TALL SPLIT JERK *3+3

3x[1+1+1+1+1+1] x
TALL POWER SNATCH + TALL SNATCH + POWER SNATCH BELOW KNEE + SNATCH BELOW KNEE + POWER SNATCH + SNATCH

3x[1+1+1+1+1+1] x
TALL POWER CLEAN + TALL CLEAN + POWER CLEAN BELOW KNEE + CLEAN BELOW KNEE + POWER CLEAN + CLEAN

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

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 1x2x[1+2]@55-60%, 1+2@60-65%, 1x2x[1+2]@55-60% sn-%, rest btw sets 2min

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CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1x2x[1+1+1]@55-60%, 1+1+1@60-65%, 1x2x[1+1+1]@55-60% jerk-%, rest btw sets 2min

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SNATCH PULL *full foot
4x3@95-100% sn-%, rest btw sets 2min

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NO SUPERSETS

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch + Behind the neck snatch grip push press + Snatch balance. Build up to workset weights.

Worksets,
4 x 2 snatches @ 82%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean pull + Hang clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 87%
Lift every 2:00 min.

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STRENGTH

Hatch, 5/1

Back squat,
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Huom. Jos sinusta tuntuu, että kyykyt ovat olleet erityisen kevyitä ja haluaisit päivittää kyykkypainot, niin voit tehdä avoimen sarjan 90% painolla. Tee siis niin monta kyykkyä kuin mahdollista. Jokainen toisto yli neljän toiston edustaa yhden prosentin korotusta kyykkymaksimiin.

Esimerkki:

Kyykkymaksimisi on 100kg ja olet laskenut siitä painot ohjelmaa varten. Teet avoimen sarjan 90% ja saat tehtyä kuusi kyykkyä eli kaksi toistoa yli neljän sarjan. Laske uusi maksimi kertomalla maksimipaino 1,02:lla.
100kg x 1,02 = 102kg.

Laske jatkossa painot 102kg:n mukaan.

Front squat,
5 @ 70%
4 @ 80%
3 @ 85%
3 @ 90%

Päivitä etukyykky tarpeen mukaan ylläolevien ohjeiden mukaan.

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(OPTIONAL) BONUS

Push press,
4 x 4 @ RPE 8

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 V-ups
30 Flutter kicks
20 Candle stick toe touches
Rest 1:00 min between rounds.

Medium to heavy, focus on technique!

12 day’s of summer

1 Run 100m
2 R/BMU/C2B/Pull up
3 sHSPU
4 Pistol squat
5 Hs walk
6 Heavy WB
7 Box jump overs
8 DB snatch 17,5/22,5kg
9 T2B
10 DL 75/100kg
11 Row
12 Double DB THRUSTERS 17,5/22,5kg

Warm Up
2 rounds
400m easy run
1 min easy/mod air bike
10+10 step back lunges + knee raise
10 gtoh + halo and 10-15 goblet squats
20-30 hollow rocks

Strenght
Work to heavy 3 rep set of box squat (to bench) (back squat style) in 15 minutes
then
3 sets of 5 box squats @85-90% of todays heavy 3
rest 2-3 min bwn 5 rep sets.
then
10-8-6 bulgarian split squat R/L, building in weights
rest 15-30 sec bwn changing legs and 1.5-2 min after set

Metcon
Running
3 sets
400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
straight to 4 minutes easy marathon pace (kevyt juoksu/hölkkä) 4 min aikana pitää pystyä palautuun uuteen
400m vetoon.

Accessory Work
2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea) + 8-12 shin raises with pause (layout against wall)
2-3 sets of: 10-15 banded half kneeling trunk twits each side
rest as needed

Bench Press

6 Sets Of 4. You can add weights only one time.

Score : Total lifted kilos.

SO 2:30