Kevyttä ohjattua kinkkujumppaa klo 14. Herätellään kehoa.

Kaveriwod klo 15 boksilla.

Tulkaa paikalle siinä about klo 14:45 - 14:55. Aloitellaan klo 15 käymällä hieman liikkeitä läpi.

Penkki Max1

8 min for quality:
30s SU->DU
6-10 medball snow angel with small plates
6+6 adductor rdl
10 banded rows

medball snow angles with small plates:

adductor rdl:

Banded rows:

Terwa Throwdown karsintalaji.
Laji 2 Part A

A PART (00:00-04:00)

4 minutes to find max load for a complex:

2 Cleans + 2 Front squat + 2 Jerk

SUORAAN TOISEEN OSIOON

B PART (04:00-8:00)

4min AMRAP (As Many Reps As Possible):

30 Double unders

15 Push press

30 Double unders

15m Handstand walk (3x5m)

30 Double unders

max Thrusters in the time remaining

♀ 42,5 kg

♂ 60 kg

WORKOUT VARIATIONS

RX, Masters 35–39, 40-44, 45-49

♀ 42,5kg

♂ 60kg

Masters 50–54, 55–59

♀ 35 kg, 6 Wall walk

♂ 50kg, 6 Wall walk

Masters 60+

♀ 30 kg, 6 Wall walk

♂ 42,5kg, 6 Wall walk

Jos et tee karsintalajia niin Ota tähän toi pn.

20min Amrap
12 cal ergo
10 Toes to bar/hanging knee raises
8 burpee box jump over
6 Thruster (42,5/30kg)

Warm Up
4x40s easy + 20s moderate + 10s fast rowing/ski erg (2xboth), rest 20s bwn sets.
then 2 rounds with 10/15kg dumbbell
5+5 single leg rdl + clean + press
5+5 db snatch
5 burpee pull ups

Strenght
Pause Bench Press 3x3reps@55-70%
perform 12-16 kb gorilla row total after bench pressing @24/32kg's
rest 3-4 min
then 8-10 min emom of:
1 bench press @75-85%

Weightlifting
tall clean + press to split 3x3+3reps@25-30%
slow power clean + slow clean + slow excentric push jerk + split jerk 3x1+1+1+1reps@35-50%
power clean + tng squat clean + push jerk + split jerk 3x1+1+1+1reps@60-65-70%
then 3-5 min emom of:
1 power clean + 1 front squat + 1 split jerk @75-85% of 1rm

Metcon (85-90%)
For Time (Jackie)
1000m row
50 barbell thrusters
30 pull ups

00:00-05:00
A
For time:
27/21 Machine Calories
21 Bar Facing Burpees
15 Thrusters, 43/30 kg

05:00-10:00
B
For time:
27/21 Machine Calories
21 Toes-to-bars
15 Box Jump Overs, 60/50cm

10:00-15:00
For time: A

15:00-20:00
For time: B

Goal: sub 4 mins each set!

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8+8 plate thrusters
8 plate gtoh + halo
then take warm up set for squat 2 times and go for 5 reps.

Strenght
Back Squat 4x5reps@light/mod to mod/heavy
rest 2-3 min bwn sets
Push Press 4x5reps@light/mod to mod heavy
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 double db power cleans from floor
10-12 front rack walk lunges
16-24 alt leg v-ups
rest 2-3 min bwn sets

HEAVY+ WEEK 8/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS + TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
1-2× 2+2@barbell, 2× 2+2@light weight, rest btw sets 2min

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FLOATING POWER SNATCH + FLOATING SNATCH
1-2× 2+2@barbell, 1+1@up to 75-80%, sn-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort for final set, rest btw sets 2-3min, *AMAP = as many reps as possible

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
1-2× 3 reps/leg +3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

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video: TALL SNATCH

video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: SNATCH from POWER POSITION

video: FLOATING POWER SNATCH

video: FLOATING SNATCH

video: BULGARIAN SPLIT SQUAT

video: BENT OVER ROW

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× BARBELL TURKISH SIT UP

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: BARBELL TURKISH SIT UP

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KEHONHUOLTOA!