3 rds each / 1 min rest between sets

A)
1. 30 DU”s+ 8-12 HSPU
2. MR Hswalk/ Shoulder taps
3. Rest

B)
1. 6 BOB + 8-12 KB swing
2. MR heavy snatch @70-80%
3. Rest

C)
1. 10 Pistols + 8-12 V-ups
2. MR BMU /ctb/ pullups
3. Rest

D)
1. 20m sled push + 8-12 T2ring
2. MR Ring dip
3. Rest

25min parin kanssa

40 bulgarialainen askelkyykky
30 vauhtipunnerrus
50 cal laite

2 x 15/10kg käsipainot

Toistot saa jakaa vapaasti

Rive ja työntö

7min/rasti, 1 kierros
Yoke carry/farmer walk
Arm over arm sled pull
Tire Flip
Ski cal
* -2min lepo rastien välissä
-4 henk./rasti*

2-4rounds:

5-15 push up
10 Double Db/Kb romanian deadlift

DELOAD-LIGHT WEEK 1/10

---

WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

---

KEPPI-/TANKOJUMPPA *kengillä tai ilman

10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
10 PRESS behind the head *korvan korkeus
10 BACK SQUAT
10 SHOULDER PRESS
10 FRONT SQUAT
10 PUSH PRESS
10 OHS
10 SNATCH
10 CLEAN
5+5 SPLIT JERK

---

SNATCH from POWER POSITION + OHS + SNATCH DROP
3+3+3@barbell, 3+3+3@up to 45% sn-%, rest btw sets 1min

SNATCH
3@barbell, 3@50%, 60%, 2-3x3@65%, rest btw sets 1,5-2min

---

CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
3+3+3@barbell, 3+3+3@up to 40-45% jerk-%, rest btw sets 1min

CLEAN + JERK
1+1@barbell, 1+1@50%, 60%, 70%, 2-3x2[1+1]@74%, rest btw sets 1,5-2min

---

FRONT SQUAT - JERK
*valitse haluamasi työntötyyli (saksi, raaka, kyykky) tee etukyykky ja samaan vauhtiin valitsemasi työntö
3x2@30-40% jerk-%, rest btw sets 2min

---

PAUSE FRONT SQUAT - NO SHOES! *3sec stop and hold in the bottom
3@50%, 2x3@60%, rest btw sets 2min

FRONT SQUAT
3@up to 76%, rest btw sets 2min

---

DEFICIT CLEAN LIFT OFF + CLEAN PULL slow down *full foot
3[2+3]@85% jerk-%, rest btw sets 2min

---

---

PIEKSÄMÄKI JV KISAAJAT:

POWER SNATCH + SNATCH
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1[@70%, rest btw sets 2min

FRONT SQUAT
3x3@80%, rest between sets 3min

+SELKÄÄ VATSAA

---

---

SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
10@~40-45% bw LAT PULLDOWN *lapiokahva

Rest as needed

---

video: PENDLAY ROW

video: DB L SEATED PRESS

video: DB BENCH SEATED PRESS

video: LAT PULLDOWN *lapiokahva

EMOM x12

4x 2 snatch pull + 1 power snatch (60-70%)
4x 2 power snatch (70-80%)
4x1 power snatch (80-90%)

Working 10 Minutes Up To 50-60 % Power Clean

Warm Up
1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg and bike erg/assault runner (so 3min warm up on each machine)

WOD (kardio sessio lämmittelyineen/pikku mobilityineen 40-45min) huilaa 5-10 min ja aloita nostelut + ota energiaa
2 sets
15/20 calories of row (mod/fast)
rest 1 min
12/16 calories of row (fast)
rest 1 min
9/12 calories of row (faster)
rest 1 min
15/20 calories of ski (mod/fast)
rest 1 min
12/16 calories of ski (fast)
rest 1 min
9/12 calories of ski (faster)
rest 1 min
15/20 calories of bike erg or assault runner (mod/fast)
rest 1 min
12/16 calories of bike erg or assault runner (fast)
rest 1 min
9/12 calories of bike erg or assault runner (faster)
rest 1 min

Masters 45+/Scaled
eli ensin soudat 15/12 cal, lepo 1min, soudat 12/9 cal, lepo min ja soudat 9/7 cal ja lepo 1. -> ski erg next

MOD/FAST = n.12-15 min pace
FAST = n.7-10 min pace
FASTER = n.4-6 min pace

Strenght
Flat Foot Snatch Pull + Hip snatch @ 35-50%x3x2+2reps
snatch high pull + hang Snatch + snatch @65-85% x 1+1+1 reps x 4-6 sets

Tall or Hip Squat Clean+split jerk @35-50% 3x2+2 reps
Power Clean + Hang Squat Clean + Split Jerk @65-85% x 4-6 sets

Accessory Work
3 sets
10-15 standing trunk twits with banded (pause 1s each rep) (alaviistosta yläviistoon)
40-60sec bear hug sandbag walking
rest 1-2 min bwn sets

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

Warm Up
2 rounds
2 min cardio
10/10 single leg hip bridge + 10 hip bridges with miniband
20 banded air squats
10/10 side plank hold + rotation with 2.5kg plate

Strenght
FS/BS Squat Program Practise 5
3 sets 3 FS + 6 BS @75-85% of 1rm Front squat
rest 3-4 min bwn sets

Metcon
2 x tabata with air bike or rower / 4 min rest bwn set
Ota eka iisimmin kuin toinen. tavoite on ettet hyydy vaan saat tehtyä vähintään yhtä kovaa kuin
ensimmäisen!