Tekniikkaa:
Atlaskivet: shoudering ja pöydälle nosto
Axle bar
Yoke
Renkaan flippaus
Lekahommat
Kirjoita alle ajatuksiasi illan treeneistä ja saavutuksiasi kyseisten välineiden kanssa 💪🏻

For time

150 Wall Balls

TC 10min

———

• Find a good pace and rhythm. Keep the movement as seamless as possible.
• Break up the reps sensibly. Pausing for a few seconds before carrying on is better than going to failure.
• Scale the weight/movement if needed.

Bar muscle up-kurssia.

Warm Up
2 rounds
2 min row (add speed during 2 min)
5+5 lateral box step ups + 10 box jump, step down
20 alt hand hang db power clean&push press
20 hollow rocks

Strenght
FS/BS Squat Program Practise 8
3x2 pause front squat @40-60%, as explosive as you can! (2s pause at bottom)
3x3 box back squat @50-60%, as explosive as you can! (sit on bench, pause 1 sec and fast up!)
rest 2-3 min bwn sets

Emom 10
1 squat snatch @75%
rest few minutes and start c&j
Emom 10
1 clean&jerk @75%

Intervals 3x2min on / 1min off
8-10 burpee over rower
15/12 calories rowing (masters 45+ 14/11 cal)
max reps overhead squats in remaining time 42.5/30kg or 35/25kg

Optional Accessory Work
3x6+6 bulgarin split squat (fast up, bar behind neck)
3x24-30 bicycle crunch + 24-30 weighted russian twits
rest 1.5-2.5 min bwn sets

8 rounds

20 KB Swings
100m Sprint -> walk back
10 KB Snatch, alternating hand from ground

Rest 1min

20 KB Clean, alternating hand w/ swing
100m Sprint -> walk back
10 KB Tater

Rest 1min

Use same KB for every movement

6rounds:

30s ON / 30s Off

1) row
2) hang power snatch @40/30kg
3) bike
4) box jump over

Backsquat 7x5

”Eartquake Bench” 5x6-12

Hyvää huomenta kumpparilla 3x20
-joka sarjaan eri asento: kapea-normaali-leveä

Maastaveto 4x6
-puolisumo-asento
-älä laske tankoa maahan asti sarjan aikana

Maastaveto 1x12-20
-kapea
-sama kuorma mitä 4x6 sarjoissa

Vatsarutistukset 3x30
-perse kiinni seinässä, jalat suorana kohti kattoa

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

---

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

Hi hang snatches,
Build up to 4 rep max hi-hang snatch for the day in 10:00 minutes.
Then 3 sets of 3 @ 90% of the heaviest of 4.
Lift every 1:15.

---

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 @ 80-82%
Rest 2:00 minutes
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 82-84%

Jerk,
Split jerk 5 sets of 5 @ 65%
Lift every 2:00 min


---

ACCESSORY


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


GHD sit-ups
4 x 15

Sotts press,
4 x 6 (hard)

Lu raises,
4 x 10 (moderate)

High box jumps,
4 x 2-3


__



(OPTIONAL) CONDITIONING



100 Kettlebell swings for time

6 Front rack weighted lunges with the kettlebell every minute on the minute, including minute 0:00

3 Rounds:
1 min cardio
10m inch worm
10m tin soldier
10m lunges + strech as you like
5 burpees
10 Partner Deadlifts @start at 35-45/50-60kg and add weight

Workout
4 sets with partner
30-40 Syncro Air Squats (target 1.10-1.30)
15-20 Syncro HR push ups (target 40-60s)
250m run (target 1.10-1.30)
10 Partner deadlifts @80-90 of 1rm max (single person 1rm max) or doing alone 40-50%
rest 3 min bwn sets
time target about 3.5-4 min per set

Accessory Work
3x8/8 single arm seated press + 12-15 ring rows + 24-30 weighted ukraine twits
rest 1.5-2 min bwn sets

Optional extra
Cool down
2-3 min light cardio
30-45sec pec strech R/L
30-45squad strech R/L
30-45s calf strech R/L
10+10 big arm circles
kaikki venytykset palauttavana ei kovana venytyksenä vaan kevyesti