Treeni 1
Warm Up
2 rounds
400m easy run
1 min easy/mod air bike
10+10 step back lunges + knee raise
10 gtoh + halo and 10-15 goblet squats
20-30 hollow rocks

Strenght
Work to very heavy 20m of sledge push in 4-5 sets
rest 2-3 min bwn sets
kelkan pitää liikkua kokoajan, (10+10m kääntö tietty ok) pidä sellainen harjoitusmaksimi ettei tartte niin pukata että
veret lentää nokasta
then
12-10-8 bulgarian split squat R/L, building in weights
rest 15-30 sec bwn changing legs and 1.5-2 min after set

Metcon
4 rounds
200m run@1-2km pr pace
straight to 600m at 5km pr pace or a bit slower
rest 2 min bwn rounds

Accessory Work
2 sets 12-15 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
2 sets of: 40-50 weighted russian twits + 15-20 knee tuck ups
rest as needed

E75s for 5 rounds:
a) 3-5 (banded) pull up / jumping kipping pull up
6-10 push up
10-15 air squat
b) machine
c) 2-3+2-3 s.a. kb hang power clean (24 / 16)
6-9 kbs
9-12 sit up
d) jump rope / run (100-200m) / burpee

TC: 60s / intervalli.

Tarkoitus: Tämä on nyt niin raskas treeni kuin itse siitä teet. Jos otat b & d kovaa, pääset puskemaan itseäsi epämukavuusalueelle myös a & c:ssä. Jos taas haluat tästä kevyemmän "PK-maisen" treenin, ota monostrukturaalit iisimmin ja kevennä a & c toistoja aikamääreeseen sopivaksi tasaiseksi jyystöksi. RPE 6-9.

5x20m Overhead yoke carry (scale to overhead KB carry)

As heavy as possible

Push press

6-4-4-2

1-2 reps in tank

Warm Up
2 rounds
3 min air bike
(each min : 30s easy/20smod/10sfast) 1st min:legs only, 2nd min hands only, 3rd min legs&hands)
10+10 single arm bench press
10+10 single leg hip bridges
5+5 single arm ring row

Strenght
Bench Press 10-8-6-4 reps, building in weights, perform new set every 3.5min.
30 sec after bench press set, perform 6-12reps of strict chin ups
Hip Thrust 4-5x6-8reps@50-80% of 1rm back squats (pause 1 sec at top on each rep)
or
Barbell back rack reverse lunges 4-5x8-12, (4-6per side) building in weights
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 5-6 rounds
30/24 calories air bike @mod/fast pace (20 min pr pace)
3-5 ring muscle ups / bar muscle ups / burpee c2b pull ups

Accessory Work
2-3x15-20 reverse flyes with light dumbbells
2-3x15-20 reverse hyper or ghd back extensions
2-3x 20 heel overs + :10-15 Flutter Kicks
rest as needed

Warm up
4-8 minutes of cardio machines of your choise
then
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 2 rounds
5 muscle snatch + 5 snatch grip pp behind neck + 5 pause ohs
rest 20-30 sec
3 tall power cleans + 3 pause front squat + 3 split jerks (pause on split)
rest 20-30 sec

Strenght
Flat foot snatch 3x3reps@35-50%
Snatch 2x3 and 2x2@60-80%
Snatch/power snatch
(85-95%x1 rep, rest 30sec 60%x3reps)x3-5 sets
rest 1-3 min bwn sets
voit tehdä tarvittaessa kaikki power snatchina, tai isommilla painoilla ainakin.
vika setti siis niin et, teet 1 raskaamman tempauksen, ota painoa pois ja sit n.30s päästä
kolme terävää tempausta kiihtyvällä vedolla ja sit lepo.
then

power clean+ clean+push press+jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 2x2+2reps and 2x1+2 reps@60-80%
Squat Clean+split jerk/power clean
(85-95%x1+1 reps, rest 30sec 60%x3reps)x3-5 sets

Optional Accessory Work
Yoke Carrying OR barbell back rack carrying 2 sets of 30-40meters at light/mod weights and 2-3x20m @heavyish weight
Core stamina training
rest 2 min bwn sets
Or do barbell back rack walking

SAMA TREENI UUSIKSI kun ei ollut montaa ihmistä tehnyt tätä.

Warm Up
1min easy air bike + 30 sec mod-> mod/fast -> fast pace on last round
4 push up to downdog pose (strech calfs)
8 banded strict pull/chin/pull ups
4+4 kb bottom up press
8+8 side plank hip touches

Strenght
Work to heavy 3-7 rep set of single arm DB Push Press for both hands in 15 minutes
then
2 sets of 3-5 reps @80-90% of todays heavyist weight
rest 2-3 min bwn 3-5 rep sets.

Metcon
3 sets
12-16 pistol squats
300/250m of ski erg @fast pace
rest 3 min
15-25m HSW or 5-7 wall walks
300/250m of rowing @fast pace
rest 3 min
4-6 rope climbs
600/500m of bike erg@fast pace
rest 3 min

Optional Accessory Work
3 qiant sets of
10-12 double db front squats @rx weights
10-12 french tricep turns with dumbbells
10-12 alt hand bicep curls with dumbbells
rest 1-2 min bwn set (good little pump with light/mod weights, controlled movements)

Warm up
2 rounds
2 min cardio
20 cossack squats
10 wall squats
5-10 burpee pull ups

Weightlifting
2 sets
5 snatch pulls + 5 hip muscle snatch + 5 snatch grip push press behind neck + 5 pause ohs
rest 30-45 sec bwn
5-4-3 reps of flat foot snatch @35-50%
rest 1-1.5min bwn
then
3 min emom
3 pause snatch @60%
rest 1 min
3 min emom
2 pause snatch@67%
rest 1 min
3 min emom
1 pause snatch @75%
snatches can be performed squat or power snatches. 2s pause tempauksen vastaanotossa, hae balanssi ja finish.

Strenght
Front Squats 3x5reps@50-55-60%
rest 2-2.5 min bwn
Pause Front Squat 3x2reps@60-65-70% (2 sec pause at bottom)
rest 2-2.5 min bwn

Bench Press

8-8-6-6-4-4-2-2

Go Very 2:30

Power clean

4x2 power clean 70-83%
4x1 power clean 83-95%