You Go I Go

1 Rope climb

2 power cleans (70/50kg)

3 MU

4 HSPU
5 T2B

6 DB G2OH (2 x 22,5/17,5kg)

7 Air squats

8 Box jumps

9 KB swings

10 HS Walk

11 Front squats

12 D-ball over shoulder

LIGHT-MAXIMAL WEEK 9/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@up to 70% rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@up to 70%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@climb to the maximum of the day, rest btw sets 2min
*lähestyminen esim.
2+2@50%, 2+2@60% 2+2@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100%-100+%

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SNATCH PULL *full foot
2x1@100% sn-%, rest between sets 2min

EMOM 16

Minute 1 : 10 Gorilla Row
Minute 2 : 10-15 Toes To Post
Minute 3 : 5-10 Strict Chin-Ups
Minute 4 : 10-15-20-25 Double Unders

Basic Endurance 50 Minutes :

6 Minutes Any Machine @ HR Zone 2
1:00 Plank Hold
1:00 Farmers Hold w/ KB`s 2 x 32kg / 2 x 24kg
6 Minutes Any Machine @ HR Zone 2
40 DeadBug
1:00 Sorensen Hold

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

12 x (1+1+2) @ 74%.

(Power clean + clean + jerk)
Percentage of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Glute bridges,
3-4 x 12 (hard)

Banded hamstring curls,
3-4 x 14/14

Aussie pull-ups with pause at chest,
3-4 x 12

Sandbag bearhug hold,
accumulate total of 5:00 minutes

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CONDITIONING

As many reps as possible in 4:00 minutes of:
10 Dumbbell snatches, alternating arms
10 1-Arm overhead forward lunges, alternating legs

Rest 2:00 minutes

As many reps as possible in 4:00 minutes of:
10 Dumbbell snatches, alternating arms
10 1-Arm overhead reverse lunges, alternating legs

M: 22,5kg
N: 15kg
Moderate weight. This should be a fast moving burner.

B)
5min AMRAP: Hang Power Snatch @80% todays best in part A.

Remember, it´s from hang, not ground. Scale if needed.

Squat clean 10x1x80%

Warm up
3x40s easy/20s moderate/10s fast cardio, rest 20s bwn.
then 2 rounds
20 band pull aparts or ring row
15 hip bridges
10 box jump, step down
5 burpee pull ups
then some short barbell warm up for power clean and start main part

Strenght (15 min)
Power clean 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1-2 min bwn sets

Metcon (20 mins about)
2 sets with both machine, alt time with partner work Rower and Air Bike
15/12 calories (fast)
rest 1:1 or partner goes
12/9 calories (faster)
rest 1:1 or partner goes
9/7 calories (fastest)
rest 1:1 or partner goes
eli ensin soudat 15/12 cal, pari soutaa saman, soudat 12/9 cal, pari saman ja soudat 9/7 cal ja pari saman.
Sitten air bikella sama homma. Ja tämä ralli 2 kertaa läpi. Kiihdytellään, mutta ei all outtia!
Air bike calories 13/10 + 10/7 + 7/5

20min for Quality
10 Straight Leg Sit-ups
10 Pulse Ups
15 Back Extensions
6/6 Saxon Side Bends
25/25 Chinnies

Warm Up
3 rounds
1 min row
10-15 banded glute bridges + 10 band squat
10-15 perfect push ups
:20 Side plank Hold R/L

Metcon
1500m row @5km pr pace (s/m 23-27)
rest 1 min
250m row @1km pr pace (s/m 30-34)
rest 30s
250m row @1km pr pace
rest 2 min
1000m row @5km pr pace
rest 45s
250m row @1km pr pace
rest 45s
250m row @1km pr pace

Strenght
Bench Press 3x10reps @60-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin Ups 3x10reps@20-40% of 1rm
rest 2-3 min bwn sets

Optional Accessory Work
3-5x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
3-5x8-10 barbell bicep curls
3-5x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
rest as needed