36 minutes of
I Row/Ski/Bike - You Run 300m and switch

Switch every 12min between Row->Ski->Bike

35 min time cap

20 kb swings - 1 burpee
19 kb swings - 2 burpees
18 kb swings - 3 burpees
...
...
...
1 kb swing - 20 burpees

Warm up
2 rounds
2 min cardio
10/10 suitcase deadlift
10/10 single arm hang clean&push press
20 mountain climbers slowly
then some squat mobility and Clean&Jerk barbell prep

Strenght
3 x power clean+ clean+push press+jerk @light weight
3x Slow clean + Squat Clean + Split Jerk @medium weight
4x2 Clean+jerk @medium+ weight
rest 1-2 min bwn sets

Accesory Work
2-3 sets
10+10 single arm db row + 10-20 push ups
rest 1min
40+40m suitcase carrying + :30-40 Plank Hold
rest 1-2 min bwn sets

Takakyykky 2RM

Power clean + front squat (75-85 % 1 RM) x 7

Week 1, day 2

7x5
@75% of 1rm

For time:
200m run
11-9-7-5-3 squat snatch
(40-45-50-55-60 / 25-30-35-40-45 / ~50-80% 1RM)

TC: 15 min
Treenin flow: Juokse 200m, tee 11 tempausta 40/25 kg, juokse 200m, tee 9 tempausta 45/30kg jne.
Tarkoitus: Ennen kaikkea tarkoitus on opetella tempaamaan pienen rasituksen alla. Älä siis vedä juoksuja täysiä vaan säästele tempauksiin niin, että pystyt pitämään tempaukset teknisesti solideina. Tempaukset "ykkösinä" (DnG). Edistyneet voivat kokeilla syklittää TnG kevyempiä painoja.
Rasittavuus: RPE 8

HUOM! Voit tehdä kumman tahansa päivän treenin millä tahansa tunnilla.

Warm Up
5 min fast walk to light jog/run
then
2-3 Sets
5 scap pull ups slowly
5 Ring Row
5 Hand Release Push Up
10 glute bridges
10 air squats

Metcon
3 Sets
Buy In: 800m Run @easy to moderate pace
then 3/4 rounds (masters 45+ = 3 rounds)
5 pull ups + 10 push ups + 15 air squats
rest 3 min bwn sets
Scale reps down to 3-4 pull ups + 6-8 push ups to keep feeling that you dont have to push too hard on deload.

Strenght
3-3-2-2-2 reps of Pause Front Squat @50-55-3x60% of 1rm front squat
perform 3 sharp box jumps after squat set
rest 2-3 min bwn sets

Accessory Work
2x20 double db incline bench press @light/moderate weight
2x20 double kb front rack step back lunges @2x12/2x16kg's (10 per leg)
2x30-45 sec of knee tuck hold on pull up bar
rest 1-2 min bwn sets

Facepulls 5x20

Kiertäjät kyljellään 3x20 / käsi

Pullover 5x15

Sotilaspenkki 3x5 (40-50-60%) 70% x amrap

Sivutaivutus+Kohautus yhdellä kädellä 3x15 / puoli

Vasarakääntö 3x20

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH
Primer:

5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets.
Build up to a heavy single @ 87-92%
12:00 minutes.

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CLEAN AND JERK
Primer:

5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Build up to a heavy single clean and jerk @ 87-92%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
4 x 4 @ RPE 8

Snatch grip bent over row,
4 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.
Rest 1:00 min between rounds.