Warm Up
2 rounds
25/20 calories of air bike
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
:20 Hollow Body Hold
then some squat mobility and get to warm up sets

Strenght
3 sets of 2 Front Squats + 4 Back Squats @88-98% of 1rm Front Squat
rest 3-4 min bwn sets

Metcon
5 sets
7/10 calories air bike (masters 45+ 6/8 calories)
3 power snatches, starting at 60% of 1rm and build up to 80%
go new round every 2 min
target sub 1 min on each set!

rest 3-5 mins

5 sets
7/10 calories air bike (masters 45+ 6/8 calories)
3 power clean&jerks, starting at 60% of 1rm and build up to 80%
go new round every 2 min
target sub 1 min on each set!

Optional Accessory Work
2-3 sets double db row x 10-12reps @ heavyish weight
4+4 / 3+3 / 2+2 reps of tgu
rest as needed

OR DO some gymnastics skill training for 15 minutes (choose 1-2 area to practise)

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
3x3 reps flat foot snatch @35-50%
2x 1 power snatch + 1 squat snatch @60-65%
then
emom as long as possible
1 snatch @70%, ádd + 2.5kg on each lift and go as long as you can today

rest few minutes and do 1-2 times barbell prep for clean&jerk
3 muscle clean
3 front squat
3 strict press
3 tall squat clean
3 split jerk (pause on catch)
then

3x 1 power clean + 1 split jerk + 1 squat clean + 1 split jerk @40-60%
emom as long as possible
1 clean&jerk @70%, ádd + 2.5kg on each lift and go as long as you can today

Voit lähestyä nostoja niin että power snatchia niin pitkään kuin menee ja kun alle meno syvyys luontaisesti kasvaa
niin sit antaa pudota kyykkyyn, sama homma cleaneissa et aloittaa power nostoina ja päästää kyykkyyn kun
kuorma kasvaa. Ajattelisin että rupeasin ottamaan kyykyn kautta nostoja kun ollaan 85-90% raakanosto maksimista

Tänään ei muuta, älä ota paineita vaan luota ittees ja tee hyvä nostotreeni! Lopeta onnistumiseen molemmat nostot!

Warm Up
2 rounds
2 min ski/ row (add speed during 2 min)
10/10 single arm db bench press
10/10 scapula rolls + kipping
5-10 strict chin ups (give small kip if needed)

Strenght
Bench Press 3x3@83-90%
rest 2.5-3.5 min bwn sets
Ring or Bar Muscle Up Training
6 reps + 3x5 reps +2x4 reps + 2x3 reps + 2x2 reps
rest as needed

Metcon
4x4 min on / 4 min off
Odd Rounds : 36/28 cal ski erg (masters 45+ 32/24 cal) (keep time cap for machine 2 minutes)
then amrap
3-4 devils press
6-8 toes to bars
Even rounds : 36/28 cal row (masters 45+ 32/24 cal)
then amrap
3-4 sandbag cleans
6-8 hspu

Optional Accessory Work
2-3 sets 12/12 trunk twits + 10-15sec copenhagen plank R/L
2-3 sets 40-50m sandbag bear hug carrying
rest as needed

20-15-10-5-10-15-20 You go I go!
Shoulder press
Slam ball / medicine ball squat throw
Toes to rings / leg raise
Sots press (wide grip)
Cal ergo

Use same bar and weight for sots & sp

Rest of the time:
Easy ergo

Bench press 10 x 30%
8 x 40%
6 x 50%
4 x 60%
3 x 70%
4 x 60%
6 x 50%
8 x 40%
10 x 30%
Tätä reeniä edeltää tekniikkaharjoittelu ja penkin säädöt.

EMOM x 20 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - :30 Shoot Thrus on Boxes or KBs
MIN 3 - 12-15 Box Step-Overs @ 60/50cm
MIN 4 - :30 Handstand Hold/Walk
RPE 6, keep it pretty light today

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-

10min amrap:

• 10 kahvakuularinnalleveto & työntö
• 10 kahvakuuladippi ojennukseen

N 2x12kg / M 2x16kg (kisakuulat)
HUOM! DIPEISSÄ KANNATTAA KÄYTTÄÄ RASKAAMPIA KUULIA.

150-m jog (2 rounds käytävä/1 round pihalenkki)
10 pull ups/ring rows
150-m jog (2 rounds käytävä/1 round pihalenkki)
10 push-ups
150-m jog (2 rounds käytävä/1 round pihalenkki)
20 sit-ups
150-m jog (2 rounds käytävä/1 round pihalenkki)
20 air squats

Warm Up
2 rounds
1.5 min cardio
10+10 suitcase DL
10+10 single arm pp
10 air squats + 10 squat jumps
:10-15 L-sit hold

Strenght
FS/BS Squat Program Practise
3x2 Pause Front squat @55-65%, as explosive as you can!
3x3 back squats @60% as exposive as you can!
rest 2.5-3 min bwn sets

Emom 6
2 squat snatch @65-70%
rest few minutes and start c&j
Emom 6
2 clean&jerk @65-70%

Warm Up
3 rounds
1 min air bike
8/8 curtsy lunges
8 Gtoh + Halo with plate 5-15kg
24 russian twists, feet on the ground

Strenght
FS/BS Squat Program Practise 1
2 sets of 3 front squats + 5 back squats @50-60% of 1rm front squat
rest 2-3 min bwn sets
Power Snatch 5X3reps@50-60% of 1rm power snatch TNG
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 5x3reps @50-60% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
10 min emom
30 sec of air bike @2-5km pr pace
aloita 20 min pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 5-10 min pr pacella.

Accessory Work
2x10/10 upright row + 20 band pull aparts
2x10/10 windmill + 20 bicycle crunch
rest 1-2 min bwn sets