Partner workout, you go I go
Alku-chipperi (edestakaisin)


6 (legless) rope climbs

8 Devil’s press (2x22,5 / 15kg)

10 Double DB OH lunges

12 MU (rengas tai tanko)

14 Power clean & jerk 70/50kg

16 (deficit) HSPU

18 HEAVY WB

20 C2B

(tc 24 min)

4 min REST

3 rds

400 m ROW

20 m HS WALK / 30 shoulder taps

30 T2B

30 GHD sit ups


(tc 16 min)

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x REVERSE HYPER
5 x LOW BOX JUMPS
8+8 x PILATES BICYCLE CRUNCH
8 x OH DUCK WALK *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *sn grip + 3 x MUSCLE SNATCH
3 x OHS + 3 x PRESS IN SNATCH *kyykyssä punnerrus
3 x PRESSING SNATCH BALANCE + 3 x HEAVING SNATCH BALANCE
3 x ninja SNATCH DROP + 3 x ninja TALL SNATCH *lähtö koko jalkapohja lattiassa
3 x SNATCH DROP + 3 x TALL SNATCH *lähtö koko jalkapohja lattiassa *Land “hands and feet together”.

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
SNATCH HIGH PULL from KNEE + SNATCH from KNEE
SNATCH HIGH PULL + SNATCH

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HIP NINJA POWER SNATCH + HIP SNATCH *tc ~20min
2x1x[2+1]@barbell, 1+1@up to the maximum of the day, then do 1+1@90% of that max, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
2+2+3@78%, 2+2+3@85%, 2+2+3@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS *tc ~20min

OR
PUSH PRESS + POWER JERK *tc ~20min
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
2+3@65%, 2x1x[2+3]@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

12x LAT PULLDOWN WIDE GRIP
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESS

Rest as needed

E2min x 20

1)
Kone

2)
10 Kevyt KK-heilautus
5+5 Yhden jalan mave
5+5 Oh-lunge

3)
Kone

4)
10 Kyykystä rangan kiertoa
10 Hyvää huomenta + VP tangolla
10 Valakyykkyä tangolla

5x1 Back Squat @ 95% of 1RM

• Same weight in every set

Laske harjoituksen kuormat niin, että edellisestä 1RM tuloksesta lasketaan ensin 90%, ja tästä kuormasta työsarjojen painot. Esimerkiksi jos kyykyn 1RM on 100kg, tästä 90% on 90kg, ja tästä 75% on 67,5kg.

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LÄMMITTELY
3-5min ergo
Sitten 3 kierrosta:
10/10 yhden jalan rdl kahvakuulilla
20 Hollow rock / 30s hollow hold
20 Kahvakuulaswing
10 maljakyykky

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MAASTAVETO
5 @ 75%
3 @ 85%
1+ @95%

-3min lepo sarjojen välissä
-enne työsarjoja nouse rauhassa noin viiden toiston sarjoilla ensimmäisen työsarjan kuormaan

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APULIIKKEET

3x10 polvet rintaan, kiertäen (roikunnassa)
3x10/10 polven koukistus kuminauhalla, päinmakuulla
3x farmarikävely salin pitkä sivu edestakaisin (raskas)

EMOM x10

6-12 ttb

TARGET ALL SETS UNBROKEN

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x BACK EXTENSION / SUPERMAN
5 x DEPTH DROPS (low) *pysäytä pudotus koko jalkapohja lattiaassa siihen syvyyteen mikä haastaa eniten, esim. syväkyykky, vedon heikoin kohta, työnnön dippisyvyys
15 x REAR DELT FLY *banded/plate
15 x CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: DEPTH DROPS

video: CRUNCH

video: REAR DELT FLY

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
39 reps

3 x GOOD MORNING SQUAT PUSH PRESS *jerk grip, get on your toes to balance!

3 x PRESS from SPLIT + 3 x OH SPLIT SQUAT *do the “worse side” first

3 x SHOULDER PRESS + 3 x PUSH PRESS
3 x POWER JERK + 3 x SQUAT JERK

3+3 x STEPPING JERK BALANCE *rytmi taka-etu
3+3 x SPLIT JERK *rytmi taka-etu -- palautus etu-taka

3 x SNATCH PULL *full foot + 3 x clean PULL *full foot

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DEFICIT SNATCH PULL to HIP + DEFICIT SNATCH *punainen palamatto jalkojen alle
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 2x1x[1+1]@85% sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK + SPLIT JERK BTN
2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, 2x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

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HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@65%, 2x1x[1+1+1]@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

8x DB SEATED SHOULDER PRESS
6+6x KB GORILLA ROW
12x BARBELL BICEPS CURL *vastaote, tanko nenään...

Rest as needed

video: KB GORILLA ROW 0:48

20 min to find your Power Clean & Jerk 2 rep max

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x HIP RAISE with PULLOVER *plate
15 x BANDED FRONT RAISE
5 x SQUAT JUMPS
15 x HEELS ELEVATED SQUAT *nostolavan reunalla
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: BANDED FRONT RAISE

video: HEELS ELEVATED SQUAT 2:06

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POWER CLEAN + FRONT SQUAT + POWER JERK
1+2+3@up to 70%, jerk-%, rest btw sets 2min

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION *pull full foot
2+2+3@73%, 2x1x[2+2+3]@78%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@65%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%

OR
SNATCH BALANCE + OHS
1-2x1x[3+2]@barbell, 3x1x[3+2]@65%, ohs-%, rest btw sets 2min *up to example 50-55-60%

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2x1x[2+2]@65%, 2+2@70%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
6-10x DB PUSH UP RENEGADE ROW
10x SPANISH SQUAT *bw

Rest as needed

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video: SISSY SQUAT 3:13

video: DB PUSH UP RENEGADE ROW

video: SPANISH SQUAT

Kyykky 2x1x90%

Penkki 3x85%

Ojentajat käsipainoilla 3x20