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%

EMOM24 for quality:
a) 1-2 sets of favorite hanging gymnastics (T2B, pull up, skin the cat...)
b) jump rope (anyhow)
c) 1-2 sets of favorite upside down movement (headstand, HSPU, Wall walk, HSW...)
d) rest

Valitse yksi liike / piste ja treenaa sitä EMOMin ajan.

RPE 7-8

Warm up
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 some squat/overhead position mobility and barbell warm up
2 sets
5 snatch deadlift + 5 high hang muscle snatch
5 snatch grip push press (2-3 sec hold at top on each rep)
3 snatch balance (pause on low catch 2-3 sec and up) eli älä päästä ihan kyykkyyn
3 OHS and pause 2-3 sec at bottom of each rep

Strenght
Snatch Grip Push Press (pause 2sec at top) + Pause at bottom Overhead Squat 3x2+2 reps @50-65% of 1rm snatch
rest 1.5-2.5 min bwn sets
Snatch Balance + OHS 3x2+2 reps @70-85% of 1rm snatch
rest 1.5-2.5 min bwn sets
then
Build to heavy complex weight in 10 minutes
Power Snatch + Hang Power Snatch + OHS
do at least 5 sets at 50-85% range of 1 rm power snatch
then do 2 more sets @90% of todays heaviest set (inside 6 mins)

Metcon
For time @treshold pace
20m moderate heavy sledge push
30/24 Calorie Air bike
30m moderate heavy sledge push
30 Bar facing burpees
30m moderate heavy sledge push
30 Toes to Bar
20m moderate heavy sledge push
time target under 15 minutes, time cap 20 minutes.
tarkoitus mennä sellaisella tahdilla että ei oo kisavetoa vaan perusreipasta treenaamista ilman paineita pahasta
olosta. Eli jätä yks vaihde varastoon. Tasaista tekemistä, pientä taukoa välissä. Esim burpeet 3x10 reps, 15-20 sek
taukoa väliin yms. Kelkanpaino pitää olla sellainen että saat aina 10-15m pätkän kerralla putkeen, mutta sen jälkeen
pitää vähän ottaa taukoa 10-20 sek ja jatkaa. Corella karkeesti miehet 50-60kg ja naiset 35-45kg

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
10+10 x BIRD DOG + 10s HOLD last rep
10 x SEATED LEG RAISES OVER OBJECT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BAND FACEPULL & EXTERNAL ROTATION & PRESS

video: BIRD DOG

video: SEATED LEG RAISES OVER OBJECT

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x GOOD MORNING + BACK SQUAT

3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed

2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER

2 x [1+1+1+1+1] x SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK

video: SNATCH PULL TO HIP

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SHOULDER PRESS
3x2@80% of last week RPE10, sp-%, rest btw sets 3min

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SNATCH
2x3@barbell, 4-5x3@up to 80% sn-%, rest btw sets 2min

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SNATCH PULL *full foot
4x1@115% sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES

8x LAT PULLDOWN / PULL UPS *vasta-/myötäote
60s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
8+8x DB ROW
8× REVERSE HYPER

Rest as needed

video: DB ROW 2:09

4 setts
A. Bench press x 10-12
B. Bench pull x 10 - 12
C. Back squat x 10 - 12
D. Deadlift x 10 - 12

PERFORMANCE
AMRAP x 18 MINUTES*
20/15 Cal Bike/Row/Ski
10 DB Renegade Rows @ 50/35
*Every 3:00, not including 0:00, complete a 200m Run / ½ Stairs.

(Score is Rounds + Reps)
KG DB: (22.5/15)

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FITNESS
AMRAP x 18 MINUTES*
15/12 Cal Bike/Row/Ski
10 DB Renegade Rows
*Every 3:00, not including 0:00, complete a 200m Run / ½ Stairs.

• Renegade Row: 1 Rep = Push-Up / Knee Push-Up + Row L + Row R
• RPE 7
• Video: https://vimeo.com/888985224?share=copy

Close Grip Floor Press: Build to a 5RM, but with perfect form in 5-6 sets. Rest 2mins
- Close Grip = Just inside of Shoulder Width Grip