Teams of three

"Cash In" 300 DU

100 Cal Row
100 WallBall 9/6
100 KB Swing 32/24
100 TTB
100 HSPU
100 DeadLift 100/70
100 CTB
100 Thruster 50/35
100 Burpee Box Jump Overs
100 Goblet Squat 32/24

"Cash Out" One Mile Run ja kaikki juoksee (1600 m)

Rx´d

3rounds:
10m kb fr walking lunges @24/16kg´s
10 burpee box over
10 c2b

rest 5min

For time:
20m kb fr walking lunges
20 burpee box over
15 bmu

Scaled

3rounds:
10m farmer walking lunges @24/16kg´s
8 burpee box over
8 pull up

rest 5min

For time:
20m farmer walking lunges
16 burpee box over
16 c2b / or pull up

Target under 6min / time cap 8min / scale rep shceme if needed / askelkyykyt ja burpee tasaisella vauhdilla ja haasta itseäsi gymnastics liikkeissä, kuitenkin siten, että se ei katkea

Warm Up
2 rounds
2 min fast walk/jog to light run
2 min easy to mod bike erg
5-7 romanian deadlifts
5-7 hang power cleans
5-7 push press (pause at top 1-2 sec)
20-30 controlled mountain climbers

Strenght
TNG Power Clean + Push Jerk 4-5x8-10 reps @50-55% of 1rm pc&pj
rest 1.5-2.5 min, SET MUST BE UNBROKEN AND TOUCH N GO
Deadlift 10-8-6-5-4 reps@50-58-65-70-75% and 3x2 reps@80-90%
rest 1.5-2.5 min bwn sets

Metcon
Emom 20-28
1) 45s moderate/fast run
2) 8-12 strict hspu (ub or in 2 sets)
3) 45s moderate/fast bike erg
4) 10-15 ghd sit ups

Optional Accessory Work
2-3x12-15 shoulder flyes with plates
2-3x 12-15 band pull aparts with pause
2-3x 24-30sec of knee tuck hold from pull up bar
rest as needed

3-4 rounds:
15 Ring Push-ups (palms facing)
10 DB Crossbody Hammer Curls
15 Seated DB Skull Crushers
10 Incline Dual DB Row

For time:

50 wallball
30 ttb
30 bar facing burbee
30 ttb
50 wallball

For time Scaled:

30 wallball
15 ttb
30 bar facing burbee
15 ttb
30 wallball

Target under 12, Time cap 16min

Tempo Front Squat

3-3-3-2-2-2, every rep 1. sec on bottom.

Go Every 2:30

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 + 5-8 x PUSH UPS

8 x /side SINGLE LEG RDL with ROTATION *plate/db +
16 x /side CROSS CHOP *plate/db +
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 0:36

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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
3x4@80% of last week RPE10, rest btw sets 3-4min

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B) SPLIT JERK *split both side *rack/blocks
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3x3@55-60% sn-%, rest btw sets 2min

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

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x4@80% of last week RPE10, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x BACK EXTENSION with weight *kuorma yläselän päällä
20x SIT-UPS with ROTATION
8+8x SINGLE LEG GLUTE BRIDGE
8+8x BENCH SIDE CRUNCH *alakäsi suorana

Rest as needed

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video: SIT-UPS with TWIST 4:46

video: SINGLE LEG GLUTE BRIDGE

video: BENCH SIDE CRUNCH 0:19

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5.5.2024 Keljon Viestin kansalliset kilpailut, Jyväskylä

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x1×[1+1]@barbell, 3x1×[1+1]@50%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2×[1+1]@barbell, 3x1×[1+1[@50%, rest btw sets 2min

SELKÄÄ & VATSAA

3 Rounds For time :

1000m Bike Erg
10 Double Dumbbell Push-Press
20 Double Dumbbell Deadlifts

TC 13

Vauhtipunnerrus 6-8x5
-eli nousu kovaan vitoseen

Bulgarian Split Squat 5x8-12 / jalka

Pendlay Row 4x8x30% (noin)

Goblet Squat 3x10
-ala-asennossa 3s stoppi

Hauiskääntö tangolla 5x15

Easy pace cardio
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 1- 2 normal rope climbs,2-3 lower rope climbs go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-10 strict or kip hspu , go every 1 min

rest 2 min and then

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 4-6 single arm db oh or front rack lunges R/L , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-6 single arm devils press alt hand , go every 1 min

Accessory Work
3 sets
10-15 barbell bicep curls + 10-15 barbell french triceps
rest 2 min bwn