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 some squat/overhead position mobility and barbell warm up
2 sets
5 snatch deadlift + 5 high hang muscle snatch
5 snatch grip push press (2-3 sec hold at top on each rep)
3 snatch balance (pause on low catch 2-3 sec and up) eli älä päästä ihan kyykkyyn
3 OHS and pause 2-3 sec at bottom of each rep

Strenght
Snatch Grip Push Press (pause 1sec at top) + Pause at bottom Overhead Squat 6x2+2 reps @50-85% of 1rm snatch
rest 1.5-2.5 min bwn sets
Build to heavy complex weight
Hip Power Snatch + Hang Power Snatch + Power Snatch (set must be tng)
do at least 6 sets at 50-85% range of 1 rm power snatch
rest 1-1.5 min bwn sets

Metcon
2 sets
8 min amrap
3 rounds
45sec max double unders or crossover single unders
16/12 cal ab and masters 45+ 14/10 calories
then remaining time do max reps of rope climbs
rest 4 min bwn sets
tavoite ois aina saada vähintään 5+toistoa kasaan.

Warm Up
2 sets with each machine
40 sec easy/20s mod/10s fast, rest 20s bwn
streching as needed and then complete the cardio session

Metcon (kovempi versio viime viikosta, mut edelleen pitää jäädä varoja)
2 sets

2 minute Ski @ 75% (s/m 25-30)
2 minute Bike Erg@ 80% (80-85 rpm)
2 minute Run @ 85%
rest 2 min
2 minute Run @ 75%
2 minute Ski @ 80% (s/m 30-35)
2 minute Bike Erg @ 85% (85-90 rpm)
rest 2 min
2 minute Bike erg @ 75% (75-80rpm)
2 minute Run @ 80%
2 minute Ski @ 85% (s/m 35-40)
rest 2 min

Muokkaus vielä koska soutua huomenna paljon, eli otetaan juosten ja standing bike vaihdetaan istuen tehtäväksi.

Optional Accessory Work
3-4 sets
10+10 standing trunk twists + 30-40 sec double kb front rack hold @16/24kg kettlebells
rest 1-2 min bwn sets

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BAND FACEPULL & EXTERNAL ROTATION 1:45

video. SHOULDER INTERNAL ROTATION ELBOW ON KNEE 0:08

video: BODY SAW

video: SIDE elbow PLANK with HIP RAISE

video: TURTLE SQUAT 0:08

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x
FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds +
SNATCH HIGH PULL from BELOW KNEE *full foot +
SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x
PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

3 x [1+1+1+1+1] x NINJA SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3 x [1+1+1+2+2] x NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
3x4@80% of last week RPE10, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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CLEAN + POWER JERK
2x2[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
4x1@65%, rest btw sets 60sec *work 10s + rest 60s

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CLEAN PULL *full foot
4x4@85% jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x LAT PULLDOWN / PULL UPS *vasta-/myötäote
60s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
8+8x DB ROW
8× REVERSE HYPER

Rest as needed

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video: DB ROW 2:09

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5.5.2024 Keljon Viestin kansalliset kilpailut, Jyväskylä

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

BOX JUMP
3x5, rest btw sets 2min

BACK SQUAT
4x3@up to 75-80%, rest btw sets 2min

CLEAN PULL *full foot
4x1@110% jerk-%, rest btw sets 2min

AMRAP 8

8-9-10-11-12-13..etc
Shuttle Run
6 Push-Ups

Overhead Squat

3 x 3, moderate weight

Go Every 2:00

SN Grip Press BHD Neck + SN Drop

6 x ( 3 + 2 )

Go Every 2:30

Rive ja työntö

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, rest btw sets 3-4min

EMOM21:
a) row
b) 3-5 mb clean - 4-6 wb - 6-10 jump over mb / line (lateral and ball facing ok)
c) plank / rest

Työaika 30-45s / min.
Rasittavuus: RPE 6-8 päivän fiiliksen mukaan - säätele soudun tahdilla ja toistomäärillä.

Warm Up
1min easy air bike
30 sec moderate air bike
1min easy air bike
30 sec mod/fast air bike
1min easy air bike
30 sec fast air bike
aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
after warm up bike streching/activation as needed 5-10 min and start rowing workout

Metcon
Air Bike
3 min 20 sec @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
2 min 40 sec
2 min 40 sec
1 min 20 sec

40 sec
rest half of the time bike took and try to speed up a bit each round or every second round.

Strenght
5 sets
Pause Bench Press x3reps @75-85% of 1rm
rest 1 min

Weighted Chin Ups x3reps @45-65%
rest 2-3 min bwn sets

Accessory Work
3-4x6-8 hardened ring row + 6-8 deficit push ups (slowly down, fast up)
3-4x8-10 single arm scott bicep curls R/L
3-4x20-30m single arm farmers carrying R/L + 10-15 sec of l-sit hold
rest as needed