100 Burpee to plate
Ergo 100cal
Run 3,4 (2 kierrosta Hallipussia)
* -time cap 50min*

Scaled WOD
50 Burpee to plate
Ergo 70cal
Run/walk 1,7 ( kierros Hallipussia)
* -time cap 50min*

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

5-8 x DB Z PRESS + 5-8 x LU RAISES

8 x INTERVED ROW *suorinvartaloin tai polvet koukussa

8 x /side SINGLE LEG RDL with ROTATION +
16 x /side CROSS CHOP +
8 x SUMO DEADLIFT *plate/db

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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Tekniikkaosion voi jättää välistä, niin halutessaan!

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

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

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

3 x [1+1+1+2+2] x
SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

3 x [1+1+1+4] x
SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

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A) BENCH PRESS
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, rest btw sets 3-4min

B) SPLIT JERK *split both side *rack/blocks
1+1@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x[1+1]@-10%
*target load of max ~95%, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x[1+1]@-10%
*target load of max ~95%, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3-4x3@up to 70-75% sn-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 2-3x1x[1+1]@up to 65-70%, 2x2x[1+1]@70-75% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, bs-%, rest btw sets 3-4min

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x2[1+1]@barbell, 3x1x[1+1]@50%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 3x1x[1+1[@50%, rest btw sets 2min

SELKÄÄ & VATSAA

Bench Press

5-5-5-3-3-3-2-2

Go Every 2:30

Warm up 2-3rounds
20jumping jack
20 mountain climber
10 reverse lunge
3-5 inch worm + push up
*
8-10emom
1) 4-12 push up
*
For time
120 jumping jack
40 sit up
40 split jump
40 sit up
120 jumping jack

21-15-9
Pull-ups
DB clean and jerk/right arm (15/22.5 kg)
DB clean and jerk/left arm (15/22.5 kg)

Scaled WOD
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm
DB hang clean and jerk/left arm

AMRAP 10
5/4 Cal Bike/Row
6 Burpees
8 each Renegade Rows (22,5/15kg)
– Goal: Challenging effort
6+rounds
Rx+: (27,5kg/) (Calorie Ski)

Extra:
Bicep Carry
4 x 30 Meter Carry. Rest 60s
– Go light!

OHS: 5x3

4 x 1 snatch grip deadlift + 2 hang snatch 70-75%
4 x 2 hang snatch 75-80%
4 x 1 hang snatch 80-90%

Warm up (15min) Hyvä lämmittely.

Pääpointit: -olkapäiden lämmittely -latsien/keskivartalon ja lantion aktivoinit

Ennen köysilukon harjoittelua:
Roikunta köydessä 3 x 10s
Roikunnasta polvien nosto ylös 3 x 3-5

Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

AMRAP 7

1-2-3-4-5...etc
Push-Ups
Air Squat