VIIKKO 7, HARJOITUS 1

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LÄMMITTELY 15min:

1min ergo
10 kahvakuulamaastaveto kahdella kahvakuulalla
8+8 Yhden käden pystypunnerrus
6+6 askelkyykky taakse
5 maastaveto*

*nouseva kuorma

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VOIMA

Maastaveto
5x4 RPE 7-8
-2min lepo sarjojen välissä

Pystypunnerrus
3x10 RPE 6
-2min lepo sarjojen välissä

Yhden jalan romanialainen maastaveto
3x10/10 (keskiraskas/raskas)
-1-2min lepo sarjojen välissä
-2x kahvakuula tai käsipainot

30min amrap
500-m row or ski/1000m c2bike/25cal air bike/400m jog or walk
25 air squats
400-m jog or walk/500-m row or ski/1000m c2bike/25cal air bike
25 kb swing

25min ajan laadukkaasti:

2-3 Taitoliikettä ja väliin 90s kevyt kone tai hölkkä

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance
then some mobility if needed and

Weightlifting
Slow Snatch + Pause Hang Snatch 4x1+2reps@40-60%
then
12 min emom
Snatch + Pause Hang Snatch+Overhead squat @70-80%
pause 2 sec on catch on hang snatch, snatches should be squat snatches. If mobility issues, then power.

Strenght
Tempo Back Squat 8-6-4-4reps@55-70% of 1rm (tempo 4sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3-4 sets of
1 legless + 1 rope climb OR 2 Rope climbs
15m double kb oh walking lunges @12/16kg's
1 legless + 1 rope climb OR 2 Rope climbs
rest 1:1 bwn sets
time target per set is under 3 minutes.

Find in 16 minutes maximum high in 1 Rep Box Jump

score : kg = cm

A:
Daily max of
1 Pause squat clean + 1 squat clean + Jerk (any style)

• 3” pause at bottom of first clean
• Build up in 5-6 sets

B:
Partner Workout (You GO I GO)
Amrap 16 mins
4-8-12-16-20-24-28…
Cal row
Power clean @50/35kg
Jerk @50/35kg

Warm Up
3 rounds
1 min ski
5 strict pull ups
5-10 perfect push ups
10-15 band pull aparts / band row etc taaksevetoja
:30 jump rope

Strenght
2 sets
8-6-4 reps of
bench press @60-70-80%
strict pull ups (you can add some extra weight for these as lowering reps, but just moderate weight)
2 min rest bwn each set.
8 bp + 8 strict pull up, rest 2min, 6+6, rest 2 min etc…

Metcon
32-40 min emom
45 sec of crossover single unders/double under training
45 sec of ski erg
45 sec of run
45 sec of bike erg
goal is to go easy/mod pace this workout, take break as needed

100 Burpee to plate
Ergo 100cal
Run 3,4 (2 kierrosta Hallipussia)
* -time cap 50min*

Scaled WOD
50 Burpee to plate
Ergo 70cal
Run/walk 1,7 ( kierros Hallipussia)
* -time cap 50min*

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

5-8 x DB Z PRESS + 5-8 x LU RAISES

8 x INTERVED ROW *suorinvartaloin tai polvet koukussa

8 x /side SINGLE LEG RDL with ROTATION +
16 x /side CROSS CHOP +
8 x SUMO DEADLIFT *plate/db

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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Tekniikkaosion voi jättää välistä, niin halutessaan!

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

3+3+3+3 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

3 x [1+1+1+2+2] x
SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

3 x [1+1+1+4] x
SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

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A) BENCH PRESS
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, rest btw sets 3-4min

B) SPLIT JERK *split both side *rack/blocks
1+1@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x[1+1]@-10%
*target load of max ~95%, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x[1+1]@-10%
*target load of max ~95%, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3-4x3@up to 70-75% sn-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 2-3x1x[1+1]@up to 65-70%, 2x2x[1+1]@70-75% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x2[1+1]@barbell, 3x1x[1+1]@50%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 3x1x[1+1[@50%, rest btw sets 2min

SELKÄÄ & VATSAA

Bench Press

5-5-5-3-3-3-2-2

Go Every 2:30