3 kierrosta aikaa vastaan

30 Tuplaa
20 Pistoolikyykkyä (10+10)
30 Istumaannousua
200m Juoksua (kone)

*use straps

6@75%, 6@80%, 6@85%, sn-%, rest btw sets 2min

3×3@71-75%, rest btw sets 3min

LIGHT-HEAVY WEEK 4/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

10× + 5×/side
FROG BRIDGE with 5sec HOLD + SINGLE LEG RDL

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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video: FROG BRIDGE 1:20

video: SINGLE LEG RDL

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SNATCH HIGH PULL from MID-THIGH + MUSCLE SNATCH + OHS + DROP SNATCH + TALL SNATCH *high pull - elbows up, *tall & drop - starting position with heels up

2× 2+2+2+2+4@barbell, rest btw sets 2min

BLOCK POWER SNATCH from MID-THIGH + BLOCK SNATCH from MID-THIGH + SNATCH BALANCE
2× 1+1+1@barbell, 1+1+1@up to 63-68%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *tall - starting position with heels up
*high pull - elbows up, *split jerk both side 1+1

2× 2+2+2+4+2@barbell, rest btw sets 2min

BLOCK POWER CLEAN from MID-THIGH + BLOCK CLEAN from MID-THIGH + SPLIT JERK
*starting position from MID-THIGH or ABOVE KNEE -> mikäli rinnallevedon vastaanoton syvyys tuo riskin osua levypainoilla boksiin, tässä tapauksessa lähtö korkeus polven yläpuolelta, *split jerk both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 63-68%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + 1¼ FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
3×3@71-75%, rest btw sets 3min

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SNATCH PULL to HOLD + SNATCH PULL from MID-THIGH *1-2sec hold full extension
2+3@70-75%, 2+3@75-80%, sn-%, rest btw sets 2min

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video: BLOCK SNATCH 0:43 from mid-thigh

video: 1¼ FRONT SQUAT
Front squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion.

video: SNATCH PULL to HOLD
*Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: SNATCH PULL from MID-THIGH 0:18 HANG SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× ROLL ABS

10× BACK EXTENSION *kuorma yläselän päällä, plate/db

10× + 10× SEATED CABLE ROW + LU RAISES *seated cable row wide neutral grip - lapiokahva

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video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

Spades - Goblet Squats
Clubs - Burpees
Diamonds - Sit-Ups
Hearts - Push-Ups

*weight vest option

Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght Supersets:
5-5-3-3-3 front squats @35-45-55-65-75% of 1rm
5-5-3-3-3 weighted chin ups @15-25-35-45-55% of 1rm
rest 2-3 min bwn sets

Metcon
7 rounds for time
21/28/36 double unders (pick one number to hit every single round)
7 dumbbell bench press @rx db's
7 toes to bars

Rive ja työntö

30cal Row (Ergo1)
30 WB
30 sit ups
30 cal Bike/ski (Ergo2)
30 KB swings
15+15 KB push presses

4 Rounds for time

400m Run
8 DB squat snatches, alt @ 32.5/22.5kg
16 Toes-to-bars

Time cap. 16:00

– Rest 8:00 before part B –

B) For time
500m Row
(30m) Handstand walk*

Time cap. 5:00

• Either break this to 7.62m segments, OR if you have space, you can do longer distances (e.g. 2 x 15m)

Overview. Two parts today. The first one is a take on a 2024 CF Games event, but with fewer rounds, a longer run, higher skill component (we’ve been working on those DB squat snatches) and more toes-to-bars. The second one is a quick game of chicken (how fast do you dare to row so that you can still get through the HSW quickly?).
Strategy.
Part A – A good starting point for run pace is your 5km pace for the first round. This should allow you to still get straight to work on the DB squat snatches. On the DB squat snatches, focus on pulling yourself under the DB (vs. pulling the DB overhead). For toes-to-bars, you might want to break them from the start (e.g., 9+5 or 7+5+4) or after a few rounds to make sure you can keep moving.
Part B – Think of the fastest pace you think you can row and still get started straightaway with the HSW. Your pace should probably be 0:02-0:04/500m slower than this. Focus on fast transition to HSW and do your best to keep the breaks between 25’ segments short.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Run → 1000m BikeErg
DB squat snatch → 27.5/17.5kg , 22.5/15kg
Toes-to-bar → reduce reps (8 or 12) → Toes-to-rings
Row → 500m SkiErg, 1000m BikeErg
HSW → 15 Wall walks

Maastaveto max1