OPTIONAL METCON

AMRAP 4

5 burpee over box
10 Db snatch

rest 2min

AMRAP 4
5 devils press@22/15kg *Scaled 6 single arm devils press
10 box jump over

Not all out metcon/ tarkoitus olla hikinen ja hengästynyt ennen nosto-osuutta

Back Squat
1 x 8 (65%)
1 x 8 (70%)
1 x 6 (80%)
1 x 6 (85%)

Front Squat
1 x 5 (60%)
1 x 5 (70%)
1 x 5 (75%)
1 x 5 (80%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

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

15 + 8-12 x STANDING DIAGONAL BAND PULL APART + INTERVED ROW *suorinvartaloin tai polvet koukussa

12+12 x CROSS CHOP *plate/db

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

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video: STANDING DIAGONAL BAND PULL APART

video: INTERVED ROW

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

5+5+5+5 x BACK SQUAT + OHS + FRONT SQUAT + THRUSTERS

5+5 x SQUAT JUMP + DROP SQUAT

3+3+3 x MUSCLE CLEAN + CLEAN PULL *full foot + CLEAN

3+3+3 x SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + TALL SQUAT JERK

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

2+2+2 x TALL SPLIT JERK + REBOUND SPLIT JERK + SPLIT JERK *both side

4 x JERK GRIP SNATCH

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video: Good Morning Hip Hinge and Lunge

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A) BENCH PRESS
4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%
*target load of max ~77%, rest btw sets 3-4min

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B) SPLIT JERK *split both side *rack/blocks
2+2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[2+2]@-10%
*target load of max ~77%, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
2+2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[2+2]@-10%
*target load of max ~77%, rest btw sets 3-4min

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SNATCH + DIP SNATCH
2x[2+1]@barbell, 4x2x[2+1]@55% sn-%, rest btw sets 2min

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CLEAN + DIP CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 4x2x[1+1+1]@55% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%
*target load of max ~77%, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
20-24 total reps DB MILITARY BENCH PRESS @rpe8 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-64 total reps RUSSIAN TWIST

2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-40 total reps OH SIT-UPS with STRAINGT LEGS *plate/barbell & MAX REPS loaded REVERSE CRUNCH STRAIGHT LEG *like a toes to bar - sääri/reisi osuu tankoon/levypainoon jota pidät selinmakuulla suorilla käsillä rinnan yläpuolella

3)
20-50 total reps HIP THRUST @rpe8 *barbell+weight
20-30 total reps DB FRONT RAISE & MAX REPS ROLL ABS

Rest as needed

Kirjoita kommentteihin teitkö tangolla vai KB/DB

Joko

EMOM 40
1. 12/10 cal
2. 2 Bear complex 60/40 kg
3. 8 Bar over burpee
4. 8 T2B
5. 8 Front squat
6. 8 HSPU
7. BMU / rMU / C2B / pull up
8. 30 DU

Tai Rx +

40 min EMOM
1. 12/10 cal
2. 2 Bear complex 60/40 kg
3. 8 Bar over burpee
4. 8 Front squat
5. BMU / rMU / C2B / pull up

Result is number of BMU / rMU / C2B / pull up

45min laadukkaasti

3min Kone tai risteykselle hölkkä/kävely
10 Kepillä olkapäät
10 Kepillä hyvää huomenta + takakyykky
8+8 Kiertovatsa
10 GHD tai istumaannousu
5+5 Yhden jalan mave

Bench Press

5-5-3-3-1-1-1

Every rep 1 sec pause on Chest

Go Every 2:30

Warm Up
3 min easy cardio
then 2 rounds
30 jump over line
5 inch worm + push up + 5 burpees
10 scapula rolls + 10 ring rows
10/10 side plank hold + rotation

Gymnastic Skill
4-5 sets of : 30-40 sec double unders + 2-4 wall walks
rest 1.5-2 min bwn sets

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 burpees , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-10 db power clean&jerks , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-10 wall ball shots, go every 1 min

Ota 2-3 min kevyttä bike erggiä 70-80 rpm ja 2-3 min kevyttä soutua 15-22 s/m lämmöiksi
sit liike tuntumaa portaittain liikkeisiin ja homma käyntiin.
Pidä vauhti laitteella easy pace tahtina ja liikkeissä sit syke tulee nousemaan enemmän.
70-80% effortilla läpi vk-alueella kokonaisuus.

Metcon
4-5 sets
:30 On/:30 Off
1. Bike Erg
2. bar muscle ups / ring muscle ups or toes to bars
3. Ski
4. sandbag bear hug squats or wall balls
5. Rest minute

rest 5 minutes

4-5 sets
:30 On/:30 Off
1. Bike Erg
2. hs walk / hs hold / free hs hold
3. Ski
4. Rope climb
5. Rest minute

4rounds:
12 wallball 30/12lb.
8 c2b / pull up
6 burpee over DB

rest 1min between rounds

rest 3min sets

4rounds:
12/8cal echo
8 Db snatch 30/22,5kg
6 burpee over DB

rest 1min between rounds

Target under 1,5min / Fast sprints, Not all out / scale weights and reps if needed