POST WORKOUT SKILL

ON A 10:00 RUNNING CLOCK
Practice Handstands

Handstand Options...
Wall Handstand Hold / Kick Ups
Box Around the Worlds
Handstand Hold/ Walk

90s on - 30s off x6: YGIG, divide working time roughly equally:
a) air bike
b) box over burpee (box facing)
c) row

Tulos: Yhteenslasketut kalorit + toistot.
Rasittavuus: RPE 9+

4rounds:

20/15cal c2bike
20/15cal ski
20/15cal echo
15 bar facing burpee

E7MOM / target under 4min, time cap 5min each set

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 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

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

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

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PROGRAM 1

SNATCH
2x3@barbell, 5x3@up to 80% sn-%, rest btw sets 2min

CLEAN + JERK
2x2x[1+1]@barbell, 4x[1+1]@up to 75, 2x2x[1+1]@80% jerk-%, rest btw sets 2min

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PROGRAM 2

SPLIT JERK *rack/blocks
3x3@barbell, 3x1@92-97%, 2x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3@up to 85-88%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

DEFICIT CLEAN PULL *full foot + TRAP PULL
2-3x[2+1]@100% jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEATED ROW *wide grip
15 BANDED FACE PULL
50 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

video: SEATED ROW

video: BANDED FACE PULL

video: CHINESE PLANK HOLD

Five sets of 3x (1+1), 105-115% 1RM

Power clean + split jerk
5 x 2+2 @75-80%

Squat clean + front squat
4 x 1+2 @80-90%

Ohs
4x5

Shoulder Press

3 x 2 @ Moderate. Go Every 2:00
.
..into Building in 12 Minutes 2 RM

Shoulder Press

3 x 2 @ Moderate. Go Every 2:00

...into Building in 12 Minutes 2 RM

For time:

3rounds:
5 bmu / c2b / pull up
10m hs walk / 3 wall walk
15/12cal echo

rest 5min

3rounds:
5 D-ball to shoulder W: 40-50kg / M: 60-70kg
10 Db bench @22,5/15kg
15/12cal echo

Target under 7min / time cap 10min

2x 7min AMRAP

A)
5 HSPU
10 T2B
15 Ilmakyykkyä

3min tauko

B)
9/12 Cal
16 Viivajuoksua