HS Walk

E2MOM, 5 rounds
1-20m HS Walk
8-12 Wall ball

Clean + Front squat + Jerk

6 to 8 x 1+3+1 @ 64+%1RM CnJ, Go every 2:00

For time with partner
200 m KB farmer carry (you go , I go) 2x24/16kg
50 cal row (you go , I go)
40 KB goblet squat @24/16kg
30 Syncro Single arm KB hang Cl & Jerk@24/16kg
20 Syncro Up - Down
10 rope climb ( you go, I go )
Timecap : 16 mins

Rest 3 mins

For time
2 rounds of
100 m KB farmer carry (you go , I go)2x24/16kg
25 cal row (you go, I go)
20 KB goblet squat@24/16kg
15 Syncro Single arm KB hang Cl & Jerk@24/16kg
10 Syncro Up - Down
5 rope climbs ( you go, I go )
Timecap : 16 mins

3x
-8 shoulder press
- ~1min rope climb practice

*2min rest after rope
*RPE 9-10

Power Clean & Push Jerk: 4X3 – work to a 3RM

Treeni 1
Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 cossack squats slowly

Strenght
Sumo Deadllifts 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump overs x 6-12 reps
even : Single arm DB Clean&Jerks x 3-5 reps (floor) R/L (heavyish)
rest 2 min
Emom 8
odd: Box step overs x 8-14 reps
even : DB Snatch x 5-7 reps R/L (lighter)

CLEAN + JERK DAY

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WarmUp 20min: 2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 5×/side + 10× + 5× + 5× + 5×
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
STRECHING CHEST MUSCLES +
HIP ROLL GLUTE BRIDGE +
ROLLING BACK +
YOGA BOAT POSE +
CAMEL POSE

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä:

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BARBELL TECHNIQUE DRILL:

2×2× 2+2+2
SHOULDER PRESS +
PUSH PRESS +
POWER JERK

2× 2+2
SPLIT JERK

2x2× 1+1+1
TALL MUSCLE CLEAN +
FRONT SQUAT +
TALL CLEAN

2×3 POWER CLEAN from BELOW KNEE
2×3 CLEAN from POWER POSITION

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POWER CLEAN from BELOW KNEE + CLEAN from POWER POSITION + PUSH PRESS + POWER JERK + SPLIT JERK
2× 1+1+1+1+1@barbell,
2× 1+1+1+1+1@50%,
2× 1+1+1+1+1@60%,
1+1+1+1+1@65%, jerk-%, rest 2min

-

POWER CLEAN from BELOW KNEE + CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK
1+1+1+1@65%,
1+1+1+1@70%,
1+1+1+1@75%,
(1+1+1+1@80%, jos kuleksii) -- jerk-%, rest 2min

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POWER JERK + SPLIT JERK *rack
1+1@up to the a heavy weight of the day, rest 2min

LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
10 Bird dogs
10 Deadbugs
5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

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TEMPAUS

3-Asennon tempaus,
Nousu keskiraskaaseen kuormaan 20:00 minuutissa kompleksissa: (Tempaus lantiolta + tempaus polvelta + tempaus lattiasta)

2x sama paino ennen kuorman lisäämistä.
Lepo 60-90s sarjojen välillä

Tempausveto,
3 x 5 (raskas)

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BONUS

Valakyykky,
Nousu 4 toiston sarjaan @ 1 RIR (reps in reserve).

Takakyykky,
Nousu 5 toiston sarjaan @ 1 RIR (reps in reserve).

Kiertoharjoitus,
3 Kierrosta laadulla:
:45s-:60s Lankkupito
12 Kulmasoutua levytangolla (keskiraskas)

Choose one of the options for the day

Option 1 – Long bike

45 to 60-minute Bike @ base*
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed

For 45 to 60-minutes @ base*
2000m Row
800m Jog
6000m BikeErg
800m Jog

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Front squat

3 x 3 @ 60%, rest 2:00 between sets

– These are deload sets, stick to the percentage