WARM-UP

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH



Primer,
Climb up to a heavy, but fast set of (Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hang snatches,
Build up to 2 rep max hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-95% of the heaviest of 2.
Lift every 1:15.

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CLEAN AND JERK


Primer,

Climb up to a heavy, but fast set of (Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 88-90%

Jerk,
Split jerk 5 sets of 4 @ 81%
Rest 1-2 minutes between sets. 


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ACCESSORY

Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

Seated high box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING



120 Wallball shots for time.
5 Burpees everytime you drop the ball

Warm Up
3 rounds
1 min ski,row,ski
6-12 perfect push ups
8 scapula rolls + 8 kipping
4-6 burpee pull ups

Strenght
Bench Press 6x4reps @60-65%
perform 1 legless rope climb + 1 norm rope climb right after bench press.
rest 2-3 min
Ring or Bar Muscle Up Training
5x2+5x1 reps
rest as needed

Metcon
Emom 20-40 (masters 45+ 20-28 min and others 28 -40 minutes)
1) Ski x 45 seconds
2) 6-10 burpee over sandbag (sivuttain)
3) Row x 45 seconds

4) Sandbag bear hug squats x 8-12 reps @35-45/45-68kg

Optional Accessory Work
3x12 skull crusher + 12 bicep curls @moderate weight
3x15-20 reverse hypers or ghd back extensions @light/mod weight
rest 1.5-2.5 min bwn sets

B1) 21-15-9
kettlebell swing 24kg/16kg
burpee
DU

Find your 8reps max for back squat.

5 sets of 5 Push Presses
Set 1: @65%
Sets 2-3: @70%
Sets 4-5: @75%
- Each set starts w/ 5 Double DB Strict Presses 15/10kg
- Rest 2-3min btw sets

Warm Up
3 rounds
1 min row
8/8 single leg hip bridge (banded)
16 banded air squat
8/8 side plank hold + rotation

Strenght
FS/BS Squat Program Practise 3
3 sets of 7 front squats + 13 back squats @65-70% of 1rm front squat
rest 3-4 min bwn sets
Power Snatch 3x6@65-70% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x6@65-70% of 1rm power clean&jerk
rest 1.5 min bwn sets

Metcon
3-5 rounds
21/16 cal air bike (masters 45+ 18/14 calories)
12-18 toes to bars
30-60 double unders (max reps in remaining time of 2.5 min cap)
rest 1min bwn rounds (time cap 2.5 min each interval )

Optional Accessory Work
3x10/10 upright row + 10 reverse flyes with light dumbbells
3x10/10 kb side bents + :30 reverse chinese plank
rest 1-2 min bwn rounds

6 sets of Clean & Jerk
Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @85%
Set 6: 1 @90%
- Rest 2-3min btw sets

A) Pause pull-up 4x4

B) 3 rounds for time
15/12 cal row
12 pull-up
9 burpee over rower

Warm Up
3 rounds
1 min ski
8/8 single arm db bench press
8/8 scapula rolls + kipping
8/8 single arm ring row

Strenght
Bench Press 6x3reps @60-65%
perform 1 legless rope climb right after bench press. (scale to normal rope climb)
rest 2-3 min
Ring or Bar Muscle Up Training (Strict MU?)
2x2reps + 8x1reps
good sharp muscle ups, rest as needed but goal is to keep short resting periods.

Metcon
Emom 20-40 (masters 45+ 20-28 min and others 28 - 40 mins)
1) Ski x 40 seconds
2) Toes to bars x 8-16 reps
3) Row x 40 seconds

4) Sandbag cleans x 4-6 reps

Optional Accessory Work
3x10 skull crusher + 10 bicep curls @moderate weight
3x1:00 bear hug sandbag hold
rest 1.5-2.5 min bwn sets

Warm Up
2 rounds
1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds
then prep for 150m fast, 100m walk, 150m fast rest couple mins and start workout

Run
3-4 sets
300m run (fast)
300m reovery jog
600m run (fast)
rest/walk 1.5 min

eli yhteensä 3-4x1200m menoa, 1.5 min lepo käveleskelyä paikallaan. jos meet kentällä niin 3 kierrosta ja sit taukoa ja taas 3 kierrosta jne.

Cool down
400m walk/jog
:30 calf strech R/L
:30 hamstrings/low back strech
:30 quad strech R/L
(fast pace) (about 6-8 seconds faster 400m, than cooper 400m pace)
noin x2 kertaa se aika mitä käytit "fast" juoksuun)

Optional Midbody extra
3sets
10-15 reverse ab crunch
10-15 ab crunch
10+10 birddogs
Rest 1 min

Eli jos mun cooper vauhti on 1.30/400m niin tavoittelisin 400m vedoissa 1.22-1.24 kierros
aikaa ja näin ollen juoksisin 300m 60-61sek ja 600m n. 2 min aikaan. Eli minun 100m
tavoite vauhti (fast pacella) on 20-21 sek per 100m karkeesti)

YLEISAJATUS PK TREENIIN ZONE 1 TAI 2 ALUEELLA

Warm up
1 ROUND
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace metcon ZONE 1 TAI ZONE 2 (ZONE 1 PIDEMPIKESTOINEN JA TODELLA MATALATEHOISTA ALLE 110 SYKKEILLÄ JA ZONE 2 KARKEESTI 40-60 MIN JA 110-140 IÄSTÄ JA OMISTA SYKE/LAKTAATTI ARVOISTA RIIPPUEN!
5-15 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-15 min reipasta
kävelyä.
10-30 min ajan
venyttelyt/kehonhuoltoa
Vaihtoehtoinen treeni alla ajatuksena
samat lämmöt :
Pyöräile kevyesti 20-30 min ajan + hölkyttele/kevyt juoksu/reipas kävely 20-30 min ajan.
Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
sitä metconeissa pääsee tekeen.

VAIHTOEHTOISESTI VOIT TEHDÄ MYÖS MOLEMMAT NIIN ETTÄ JUOKSU OMANA JA "PK" TREENI VOI OLLA LAITERALLATTELUA, MITÄ VAAN ULKONA TEHTÄVÄÄ LIIKUNTAA. TAI JOS KÄYT PELAAN TENNISTÄ/POTKUPALLOA YMS VOIT VAIHTAA PÄIVÄNREENIN SIIHEN AIVAN VALLANMAINIOSTI!
/ VAPAA VALINTAINEN OMA PK TREENI.