Harjoitus 1.

Metcon (quality)

4 Rounds of:
5 minutes row (1 breath per stroke)
5 minutes bike

Goal is to increase speed each round. Start easy and pick up the speed each round, but don’t max out anything.

Harjoituksen tarkoitus on kehittää peruskuntoa sekä vauhtikestävyyttä. Aloita kevyellä tahdilla ja kiristä vauhtia jokaisella kierroksella, mutta älä mene missään vaiheessa maksimi vauhtia. Subjektiivinen kokemus pitäisi olla vastaava:
1: easy
2: easy/moderate
3: moderate
4: moderate/fast

Soudussa yksi happi per veto.

MODERATE HEAVY WEEK 7/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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3 PAUSE REVERSE LUNGE + PAUSE FORWARD LUNGE + PAUSE SIDE SQUAT + PAUSE CURTSY LUNGE 3-sec pause at the bottom of the squat

10+10 TABLE TOP BRIDGE + TABLE TOP with ROCK FOR- & BACKWARD lantion nosto + keinutukset yläasennossa eteen- ja taaksepäin - koko liikkeen ajan kyynärpäät suorana

5 SINGLE STRAINGHT LEG STRECTH selinmaakuulla nosta yläkroppaa ja toinenjalka suorana, ota käsillä suoran jalan reidestä kiinni, kiipeä jalkaa pitkin pohkeeseen/nilkkaan, laskeudu hitaasti alas, toista toiselle puolen

10 PLANK HAND SHIFT, banded lankussa käsi askellus sivulle kuminauhalenkki vastuksena

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2 x
5 1-ARM FRONT RACK ELBOW ROTATION *thenar/full grip +
5 SNATCH OVERHEAD DELIVERY or MUSCLE SNATCH in SQUAT +
5 PRESS BTN or SOTS PRESS +
5 GOOD MORNING OH on the toes +
5 1-LEG RDL

2-3x
3-POSITION PAUSE SNATCH PULL + 2 SNATCH PULL *2cm off the floor + knee + power position - huuda "101" jokaisen paussin kohdalla

2x 3-POSITION MUSCLE SNATCH + 3-POSITION MUSCLE SQUAT SNATCH *floor + knee + hip position - hip contact

3x
1+1 HIP PANDA PULL + HIP SNATCH +
1+1 PANDA PULL BELOW KNEE + SNATCH BELOW KNEE +
1+1 PANDA PULL + SNATCH

2x
3-POSITION POWER SNATCH *floor + knee + hip +
3 SNATCH BALANCE +
3 OHS - ALL 2sec pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH + SNATCH BELOW KNEE
4[1+2]@80-84% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@74% pal 3-4min

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SUMO DEADLIFT
3x5@79-95% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
10x1@65% *rest for 45 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8+8 PALLOF PRESS *split position

8-12 BANDED SEATED 1-LEG HAMSTRING CURL

8 weight BACK RAISE

Kyykky 2x5x77,5%

Maastaveto 5x5x50-60%
-päinvastainen tekniikka

Bulgarian Split Squat 3x6 / jalka

SitUps 3x10

10rm OHS 10 RM

2 sets of:
3 rounds:
10 Pull-ups
10 DB Floor Presses 25-30/15-20kg
10 Barbell Bicep Curls 30/20kg
10 Push-ups
- Rest 3min btw sets

For time:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Push Jerk
5x3 @70%

*Based off 1RM Clean & Jerk. Stay at 70% across all sets. If no 1RM, complete sets at RPE 7.

5 sets of 5 Deadlifts
Set 1: @75%
Set 2: @80%
Set 3: @85%
Set 4: @87%
Set 5: @90%
- Rest 2-3min btw sets

3 rounds for muscle mass
12 back squats @ 60%/50%/40% of 1RM
20 m walking lunges with racked dumbbells 2x22,5kg/2x15kg
Dumbbell front squats until failure
rest 1 min between rounds

Warm Up
3 rounds
1 min cardio
5+5 kb bottom up press
10/10 banded pallow press
5 box jumps

Strenght
Push Jerks 4x5reps@65-70-75-65% of 1rm push jerk
Snatch Grip Push Press Behind Neck 3x8 @50-60% of 1rm push press
rest 1.5-2.5 min bwn sets

Metcon

3x3 min amrap / 1 min rest bwn
5 deadlifts
5 hang power cleans
5 burpee over barbell
target 3-4 rounds per set. (use about 50-55 of 1rm power clean)