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.

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

5-8 x DB Z PRESS + 5-8 x LU RAISES

8 x INTERVED ROW *suorinvartaloin tai polvet koukussa

8 x /side SINGLE LEG RDL with ROTATION +
16 x /side CROSS CHOP +
8 x SUMO DEADLIFT *plate/db

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

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video: DB Z PRESS

video: Single Leg RDL with Rotation

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

3+3+3+3 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

3 x [1+1+1+2+2] x
SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

3 x [1+1+1+4] x
SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

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A) BENCH PRESS
2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%
*target load of max ~85%, rest btw sets 3-4min

B) SPLIT JERK *split both side *rack/blocks
1+1@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[1+1]@-10%
*target load of max ~85%, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
1+1@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[1+1]@-10%
*target load of max ~85%, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3x3@up to 60-65% sn-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1-2x1x[1+1]@up to 55-60%, 2x2x[1+1]@60-65% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min

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NO SUPERSETS

AMRAP 12, With Partner

15/11 Calories Bike Erg
10 Squat w/ Kettlebell 24/16kg
5 Push-Ups

YGIG

3-4 sets, rest as needed
5-8 earthquake OHS

Tarkoitus: Painot maltilla. Tämä ei ole voimaliike vaan hallintaa lisäävä, aktivoiva apuliike.

EMOM x 10

2 power clean + jerk 65-75% / BE FAST!!!

Deadlift ( Deadstop )

5-3-1-1-3-5

Go Every 3:00

Treeni 2

Emom 7
2 raakatempausta riipusta

Kompleksi
1 rive 1 etukyykky 1 työntö