5 sets of 3 repetitions front squats

Cluster Press

Build upto an 8RM strict press

Then for time:

40 reps strict press

*these reps are to be performed as unbroken sets of 4.
*if a set is broken discount it and rest longer.
*record the time it takes you to complete all 10 sets.
*perform a submaximal set of strict pullups between each set of press.

Weightlifting

Snatch Balance or Drop Snatch x 3 x 5 @ 60% 1RM snatch

60% weights may not be possible when using the snatch drop. Lower the percentages accordingly.

AMRAP20 in teams of 3, YGIG:
30 power snatch (40/30)
45 box get up (60/50)
60/45 cal machine

RPE 7-8

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10m+10m ONE HAND OH WALK *KB/DB

20+12 x HIP RAISE with PULLOVER *plate/KB/DB + GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

6-15 x SCAPULAR PULL UPS *1s pito yläasennossa

30 x STANDING PLATE TWIST

20 x COSSACK SQUAT / SIDE SQUAT *alternating

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

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+5 x PAUSE FRONT SQUAT *20sec bottom + FRONT SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x SHOULDER PRESS + PUSH PRESS

3 x [1+1+1+1+1] x MUSCLE CLEAN + OHS + SQUAT JERK + SOTS PRESS + THRUSTERS

3+3+3 x TALL POWER CLEAN + TALL CLEAN + DIP CLEAN

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

4 x [1+1] x SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

---

BACK SQUAT
4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, rest btw sets 3-4min

---

SLOW PULL SNATCH + SNATCH
2x[2+1]@barbell, 3x2x[2+1]@up to 65-70% sn-%, rest btw sets 2min

---

SLOW PULL CLEAN + CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x2x[1+1+1]@up to 60-65% jerk-%, rest btw sets 2min

---

RDL *jerk grip, no shoes - varpaat suoraan eteenpäin
4x6-8@RPE8 *could do 2-3 more reps, rest btw sets 2min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES - TEE, JOS EHDIT/JAKSAT!
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50+40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed

E2MOM for 5 rounds:
a) bike erg / air bike / ski erg
b) 4-8+4-8 windmill & 6-10+6-10 kb pass-through
c) row
d) 6-10+6-10 plate halo & 6-10+6-10 (plated) curtsy lunge

Työaika 60-90s / intervalli. RPE 6 / zone 2 (eli PK-sykkeet), otetaan liikkeet enemmän huoltavana kuin maksimikuorman kannalta.

Maastaveto max1

Alkulämmöt esim
-lantionnosto
-etuheilautus
-suorinjaloin mave / jefferson curl
-vatsarutistukset
-lonkan ulko/sisäkierto
—> kaikki läpi 1-2x10-20
+kyykyssä ”olemista/pumppailua”

Aktiiviset venyttelyt: pohkeet, lonkankoukistajat, alaselkä/takareidet, nivuset, pakarat...

Perusohjeet nousuihin:
-noin 50% asti vitosia
-noin 70% asti kolmosia
-tästä eteenpäin ykkösiä

Ennen nostoja/nostojen lomassa x-määrä hyppyjä/loikkia halutessaan…

MIETI TAVOITERAUTA VALMIIKSI JA MITEN LÄHDET SITÄ LÄHESTYMÄÄN!!!

6min
12 maastaveto 52/38kg
12 yleisliike tangon yli

1min lepo

6min
9 raaka rinnalleveto riipusta
9 boksihyppy

1min lepo

6min
6 raaka työntö 52/38kg
6 yleisliike boksin yli

Warm Up
Banded Hip Activation + Band Pulls
then
2-3 min easy air bike
2-3 min easy/mod rowing
then
movement prep for metcon shortly

Metcon
3 rounds for time
9 strict handstand push ups
12 shuttle runs (1 run is 7.5+7.5m = 15meters)
15m front rack lunge walking @42.5/30kg or 35/25kg masters 45+
30-45 crossover single unders / double unders
time target 12-15 minutes.
Jos tila kortilla tangon kanssa kävelylle niin sit vaan dumbbelit front rack.

Weightlifting
power clean+ squat clean+push press+ split jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-75%
Squat Clean+split jerk/power cleans
(80-90%x1+1, rest 30sec 60%x3reps)x3-5 sets
huom 60% power clean ykkösestä, ei kyykky rive ykkösestä.

Optional Strenght
Sledge Push Sprint 4x15-20m@light weight and fast (80-85-90-95% effort)
rest 2-3 min bwn sets

Back Squat
1 x 8 (65%)
1 x 8 (70%)
1 x 6 (80%)
1 x 6 (85%)

Front Squat
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)
1 x 5 (85%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls