5 Sets of 3

5rounds:
30/20cal row,
15 kbs@32/24kg
5 bmu / pull up

rest 3min

Target under 3-4min rounds, harjoitus kuormittaa grippiä, joten peissaa tahti ja liikkeet siten, että pystyt tasavauhtiseen/ tai kiihtyvää harjoitukseen

4x 10min ON 1min OFF

1) Kone

2) 8-10x liike
Tuulimylly
Askelkyykky taakse
Sivutaivutus
Yhden jalan mave

3) Kone

4) 8-10x liike
Dead bug
Lapapunnerrus + rintarangan kierto
Takareidet kumpparilla
Bulgarialainen kyykky

3x1@working up to maximum, rest btw sets 3-4min

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 +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

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 +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *sn grip + BACK SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + TALL SNATCH

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 SNATCH PULL ABOVE KNEE *full extension & hold + SNATCH HIGH PULL ABOVE KNEE *full extension & hold *high pull rintalastan alaosa - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

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

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

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

1+1+1 POWER SNATCH + POWER SNATCH *90° + SNATCH

4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1

TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2-3x[1+1+1]@barbell, rest btw sets 2min

BLOCK SNATCH HIGH PULL *full foot + POWER SNATCH 90° + SNATCH
*barbell from power position
2x[2+2+2]@barbell, 3x[1+1+1]@up to 60-65% sn-%, rest btw sets 2min

BLOCK CLEAN HIGH PULL *full foot + POWER CLEAN 90° + CLEAN + JERK *split jerk both side
*barbell from power position
2x[2+2+2+2]@barbell, 3x[1+1+1+2]@up to 60-65 jerk-%, rest btw sets 2min

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PROGRAM 2

SNATCH + SNATCH ABOVE KNEE
2x2x[1+2]@barbell, 3x[1+1]@90-92%, rest btw sets 2min

SNATCH
2x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

BACK SQUAT + 5 BOX JUMPS
2@up to 90% rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION *full foot + PUSH JERK in SNATCH
3x[3+1]@RPE10 *could do NO more reps, rest btw sets 2-3min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 WIDE GRIP LAT PULLDOWN
15 1-ARM BANDED TRICEP PUSHDOWN
40 sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä

Rest as needed

video: WIDE GRIP LAT PULLDOWN

video: 1-ARM BANDED TRICEP PUSHDOWN

For time:

3rounds:
6 sandbag to shoulder ~M 50-60kg / W: 30-45kg
12 Db bench 2x22,5/15kg

rest 5min

3rounds:
6 sandbag to shoulder ~M 50-60kg / W: 30-45kg
12 c2b/ pull up

EMOM x 40

1) 8-12cal bike
2) 1-3 rope climb
3) 8-12cal row
4) 10-20 wallball

max 45s work time / PK2- Easy VK1

RX
EVERY 6:00 x 3 SETS
80 Double Unders
40/35 Cal Bike/Row/Ski
15 Shoulder to Overhead (60/43kg)
-Rest w/ Time Remaining-

SCALED
EVERY 6:00 x 3 SETS
160 Single Unders
30/25 Cal Bike/Row/Ski
15 Shoulder to Overhead (light)
-Rest w/ Time Remaining-
RPE 8

OPTIONAL COOL DOWN
2 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Push Jerk

FINISHER

2 SETS
1:00 KB/DB Slides
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:30 b/t Sets-