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

Bench Press

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

Score : Total lifted kilos.

Deadlift ( Dead stop )

3-3-3-3-3-3

Go Every 2:30

EMOM 15

Hang Power Snatch + Hang Snatch. Build up!

Lateral raises full rom (very light)
Front raises full rom (very light)
Good mornings

Regular curls sync. (slow Down part)
Hammer curls
Tricep kickbacks

Sumo RDL
Shrugs
Upright row

21’s (bar)
Tricep ext. (Bar)

X Single legged DL into x single arm Press