30min EMOM
1.min Ski cal
2.min 10-15 wall ball
3.min bike cal
4.min 10-15 med. ball squat cleans
5.min row cal
6.min rest

3 rounds
Hold OHS, bottom for 30s 20kg/15kg
5 strict pull ups
5 strict ring dips
20 russian twists 20kg/10kg

Warm Up
Jos Pyöräilet paikalla riittää se yleislämmöksi sit vähän venyttelyä ja juoksun herättelyä, muuten ota
800m kävely&hölkkä/juoksua alle ennen preppausta:
Preppi:
20 aitojen ylitystä eteenpäin askeltaen vuorojaloin
10 kylki edellä aitojen yli (ensin vasen/sit oikea puoli, johtavan puolen jalka ensin "aidan yli)
10 askel eteen ja samalla polven nosto syliin ja pakaran venytys
10 askel eteen ja pakara venytys lyhyesti polvesta koukistaen
10 askelkyykky + kurotus
10 askelkyykky kävely + kierto
20 tinasotilas kävelyä
30 polven nostoa
30 kantapäät pakaraan
10/10 käsien pyörityksen eteen/taakse kädet koukussa
5/5 lantion pyörittelyt seisten paikallaan
kaikista aina se kävely palautus, tän perään huikkaa vesipullosta ja sitten vielä 80-90% effortilla herätellen
20-40-60m kiihdytykset juoksu vauhtia hakien

Run Wod
3 Sets
400m mod/fast
1.5 min rest
800m mod/fast
1.5 min rest
200m mod/fast
200m walk
200m recovery jog
rest 30s and repeat

TAI
PK 1 - 1h + ajallisesti / PK 2 - 40-50 min (eli zone 1 ja zone 2 alueen tekeminen) Oma valintaista toimintaa.
TAI
Kahden treenin päivä eli juoksutreeni + PK
TAI
Välipäivä/palauttelua/kehonhuoltoa.

MODERATE WEEK 5/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
12 PLATE BACK SQUAT *7-10 cm platform under the heels
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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video: DEAD BUG with PLATE

video: PLATE BACK SQUAT

video: DROP SQUAT

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MUSCLE SNATCH
3x3@up to 50+% sn-%, rest between sets 2min

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BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
*barbell from power position
3[2+2+2]@up to 55-60% sn-%, rest between sets 2min

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BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
*barbell from power position, split jerk both side (1+1)
3[2+2+2+2]@up to 55-60 jerk-%, rest between sets 2min

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SQUAT JUMP 4x3, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
2[2+3]@75% fs-%, rest between sets 3min

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BLOCK SNATCH HIGH PULL *full foot
*barbell hips high - pull T&G
3x4@85% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 DB PULLOVER *50/50 suorakäsi/koukkukäsi pääntakana, yläkroppa penkillä
8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

Rest as needed

Warm Up
2 rounds
1 min air bike
20 banded side steps
10 banded hip bridges
10 banded air squats
then 2 rounds
7 "half" burpee + 7 gtoh with plate 10/15kg + 14 plate hops (burpee ainoastaan punnerruksen yläasentoon)
rest 30s bwn sets

Metcon
15-12-9-6 reps for time (masters 45+ = 13-10-7-4 reps)
Burpee to target above (pull up bar johon et yllä ilman hyppyä)
GTOH with plate 10-15/15-20kg
perform 30-50 double unders after each round

Strenght
Pause Front Squat 3x3 reps @40-60% of 1rm front squat
3 sec pause at bottom on each rep
rest 2 min bwn sets
Tempo Back Squat 3x3 reps@40-60% of 1rm back squat
take 3 seconds for lowering down each rep
rest 2 min bwn sets

Accessory Work
2x12/12 bulgarian split squat
2x12/12 single arm db row
2x24 alt leg v-ups
rest as needed

1) ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Front Squat from floor

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Rest 3:00

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2) AMRAP x 15 MINUTES
20/15 Cal Row
15 Sit-Ups
10 Front Squats (70% of 3-Rep)
5 Burpees

• RPE 8
• Video: https://vimeo.com/861210310?share=copy

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 front squat
3 strict press
3 tall squat clean
3 split jerk (pause on catch)

Weightlifting Practise
10x3-position hang snatch (hip, high hang, low hang) @30-70% of 1rm snatch
starting very with very light weight and building up to heavyish set

rest few minutes

10x2-position squat clean + 1 split jerk with pause (polven päältä ja toinen polven alta) @30-70% of 1rm clean&jerk
starting very with very light weight and building up to heavyish set

Metcon
Emom 9 or 12 (masters 45+ only the 3 rounds)
1) burpee over barbell x 8-12 reps
2) deadlifts x 12-15 reps @40% of 1rm
3) wall ball shots x 12-15 reps

Optional Accessory Work
2-3 sets 8-12 single leg calf raises on plate R/L
2-3 sets hollow rocks for 20-40 seconds
rest as needed

Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check tgu and get warm up lifts

Strenght
KB/DB Tgu 3x3+3 reps with moderate to challenging weight
rest 2 min bwn sets

Part 1
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 banded hamstring curls
12/12 elevated split squat

Part 2
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 half kneeling bottom up press / arnold press with db
12/12 single arm db row

Part 3
2 rounds
2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
12/12 standing trunk twists
12/12 banded deadbugs

B1) 3 rounds for quality
24s support on rings
5 ring dips
5+5 pistol squats
2 skin the cats /scaling strict toes to rings
5 weighted C2B / pull ups use 40-50% of your 1RM

A1) Arch body hold 3x36s
A2) Romanian deadlifts 3x10x40-50% of deadlift 1RM ( suorin jaloin mave)
A3) single leg deadlifts with kettlebells 3x(6+6)
2 min rest