2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

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

---

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

---

PROGRAM 1

SNATCH
2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

CLEAN + JERK
2x2x[1+1]@barbell, 3x[1+1]@up to 70, 2x2x[1+1]@75% jerk-%, rest between sets 2min

---

PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
2x2x[1+2]@barbell, 1+1@up to 70%, rest btw sets 2min

SPLIT JERK
3x1-2@90-92%, 2x1@80%, jerk-%, rest btw sets 2min

---

PROGRAM 1 & 2

FRONT SQUAT
2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[3+2]@90% sn-%, rest btw sets 2min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

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

Rest as needed

video: SEATED ROW

video: BANDED FACE PULL

video: CHINESE PLANK HOLD

3 x 10
* sopivalla painolla/kahvakuulilla

For time:

15-12-9
echo
ttb
burpee to bar

rest 5min

For time:
12-9-6
echo
DB stoh@22,5/15kg
* 10m DB walking lunge

Target under 8min, time caps 10min

*2min rest
*increase from last week

Warm Up
Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
tänään harjoituksissa. Ei soutua.

Long CF Metcon (44 min with rest periods)
Metcon&Skill
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min: every 30s perform 4-6 pistol squats
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 4-6 hspu
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 4-6 c2b or pull ups
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 1 legless or normal rope climb
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 5m hs walk /1-2 wall walks

rest 1 min bwn parts.
Käytännössä voit siis tehdä laitetta aina karkeesti 1 min 50s ja sit ottaa siirtymän skill liikkeeseen.

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

2 rounds
20/16 calories rowing
20 cossack squats
10 wall squats
5-10 burpee pull ups

Weightlifting
2 sets
5 snatch pulls + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 pause ohs
rest 30-45 sec bwn
5-4-3 reps of flat foot snatch @35-50%
rest 1-1.5min bwn
then
4 min emom
3 pause snatch @60%
rest 1 min
4 min emom
2 pause snatch@67%
rest 1 min
4 min emom
1 pause snatch @75%
snatches can be performed squat or power snatches. 2s pause tempauksen vastaanotossa, hae balanssi ja finish.

Strenght
Front Squats 3x5reps@50-55-60%
rest 2-2.5 min bwn
Pause Front Squat 3x2reps@60-65-70% (2 sec pause at bottom)
rest 2-2.5 min bwn

Metcon
4-5 sets 1 min on / 1 min off
4 shuttle run (1 shuttle run is 7.5+7.5m)
max reps of burpee box jump overs (50/60cm)
target 7-10 on bbjo on each round

35min for quality:
a) 6-10 double box get over (120 / 100) + remaining time machine
b) accumulate 30-60s passive hang from high rings
5+5 plate windmill
8-12 + 8-12 s.a. db bent over row
8-12 + 8-12 (goblet) curtsy lunge

RPE 6-7

Treenin kulku: Tehdään pareittain, toinen pareista tekee A:ta ja toinen B:tä. A:ssa tehdään ensin boxien ylitykset ja sen jälkeen mennään konetta loppuaika, kunnes B valmis. Sen jälkeen paikkojen vaihto.

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

---

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

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

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

---

PROGRAM 1

SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2x[1+2+2]@barbell, 3-4x[1+2+1]@up to 65-72% sn-%, rest btw sets 2min

CLEAN PULL from Below Knee *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4x[1+2+1]@up to 65-72% jerk-% , rest btw sets 2min

---

PROGRAM 2

CLEAN + CLEAN ABOVE KNEE
2x2x[1+2]@barbell, 3x[1+1]@90-92%, jerk-%, rest btw sets 2min

CLEAN
2x1@80%, rest btw sets 2min

---

PROGRAM 1 & 2

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~75-80% jerks

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
8 OH SIT-UPS with STRAINGT LEGS *plate/barbell

Rest as needed

video: REAR DELT FLY

video: LATERAL DELT FLY "LU RAISES"

video: FRONT DELT FLY *barbell

Warm Up
2 rounds
2 min row (start easy, add speed)
10/10 arnold press
10/10 single arm db row
:30 half wall walk hold (viistossa jotta corelle myös hommia)

Metcon
1000m row @5km pr pace (s/m 23-27)
rest 1.5 min
1000m row @5km pr pace (s/m 23-27)
rest 2 min
1000m row @5km pr pace (s/m 23-27)
rest 2.5 min
500m row @1-2km pr pace (s/m 28-34)
rest 1min
500m row @1-2km pr pace (s/m 28-34)

Strenght
Push Press 5x5reps@build to heavy set of 5 reps, starting @60% of 1rm
rest 2-3 min bwn sets
Shoulder Press 5-3-2-1-1-1 reps
build to heavy single
rest 1.5-2.5 min bwn sets

Accessory Work
3-5 sets of quality amount of hs walk (target 5-15m per set?) make some u-turn or obstacles
3-4 sets 8-10 barbell bent row @60/42.5kg
emom 5 : 4-6 sandbag cleans