CORE FINISHER
2-3 SETS
10 Straight Leg Sit-Ups
20 Alt. V-Ups
30 Alt. Russian Twists
-Rest As Needed b/t Sets

Warm up
3 rounds
1 min air bike
8+8 single arm db bench press, start light
8 ring row (go heavier each round)
8 rounded ghd back extensions (eli rullaten ylös)
16 alt leg knee raises (from hang)

Strenght
Bench Press 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets
Weighted Pull Ups 3 reps @33-38% + 3 reps @43-48% + 5-7 reps on last set @53-58%
rest 2-3 min bwn sets

Skill Metcon
Emom 15
1) 40 sec of easy/moderate pace air bike
2) 6-12 c2b / pull ups + 4-8 kipping hspu
3) 30-40m bear hug sandbag carrying @45/68kg

Intervals
2+2+2 min on / 1 min off
2-4 ring muscle ups or drill you use (bar mu is ok also)
12/15 calories air bike
max reps of sandbag cleans (target 5+)

Optional Accessory Work
2-3x15 standing tripep turn behind neck with 1 dumbbell
2-3x 12-15 bicep curls with dumbbells
2-3x 15+15 standing trunk twits
rest as needed

WARM-UP


3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH


Primer,

Climb up to a heavy, but fast set of
(Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hi hang snatches,
Build up to 3 rep max hi-hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-90% of the heaviest of 3.
Lift every 1:15.

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CLEAN AND JERK



Primer;
Climb up to a heavy, but fast set of
(Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements.

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 84-86%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Jerk,
Split jerk 5 sets of 5 @ 75%
Lift every 2:00 min


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ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 15

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

High box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING:


100 Weighted back rack lunges for time*
1 Wall walk every minute on the minute, including minute 0:00. Choose a light to moderate weight

For quality 35min:
60-120s monostructural
5-15s + 5-15s ring support (top & bottom of dip)
5-10 strict knee raise / T2B
10-15 double kb suitcase deadlift
15-20 push up

Steady, easy-moderate pace - RPE 7.

For time
1000m run
80 sit-up
60 box jump over 60/50
40 hand release push-up
20 power clean 60/42,5

HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla juoksusta sisälle saavuttaessa.

Build up to a heavy 4

HEAVY WEEK 9/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

--

10m OH LUNGE with LEG RAISE

12+12 LATS STRETCH rack/wall

8+8+8 CHEST STRETCH, rack/wall, both side kyynärpää räkkiä/seinää vasten 90/90 kulmassa 8 joustoa venytettävän puolen jalka edessä - lähde viemään etuolkapää edellä joustoa eteen, niin pitkälle että tuntuu kevyt venytys, jousta jaloista, hengitä sisään venytyksen tehostamiseksi - seuraavat 8 joustoa kyynärpää ylempänä kuin edellinen ja viimeiset 8 joustoa kyynärpää alempana n. navan yläpuolella

12+12 TRICEPS STRETCH rack/wall

8+8 HALO SPLIT SQUAT POSITION *plate/kb/db

12 step OH DUCK WALK *plate / 40sec DEEP SQUAT STRETCH with plate

--

*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION

2-3x SNATCH PULL LIFT OFF +
2-3x SNATCH PULL from KNEE to POWER POSITION +
2-3x SNATCH PULL from POWER POSITION +
2-3x 2 SNATCH PULL *full foot + SNATCH PULL

2-3x SNATCH RACK DELIVERY
2-3x (TALL) MUSCLE SNATCH +
2-3x TALL POWER SNATCH +
2-3x TALL "HALF SQUAT" SNATCH +
2-3x TALL SNATCH +
2x POWER SNATCH + SNATCH

2-3x SHOULDER PRESS *sn-grip & btn +
2-3x PUSH PRESS *sn-grip & btn +
2-3x PRESSING SN BALANCE +
2-3x SNATCH BALANCE +
2-3x SNATCH DROP

3x TEMPO FRONT SQUAT *slow down, fast up
2x BACK SQUAT + OHS + SOTS PRESS + OHS

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SNATCH + SNATCH BELOW KNEE
3[1+1]@84-89% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@78% pal 3-4min

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SUMO DEADLIFT
3x2@81-97% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
8x1@75% *rest for 75 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8+8 PALLOF PRESS *split position

8-12 BANDED SEATED 1-LEG HAMSTRING CURL

5 weight 1- LEG BACK RAISE

LIGHT MODERATE WEEK 10/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

--

10m OH LUNGE with LEG RAISE

12+12 LATS STRETCH rack/wall

8+8+8 CHEST STRETCH, rack/wall, both side kyynärpää räkkiä/seinää vasten 90/90 kulmassa 8 joustoa venytettävän puolen jalka edessä - lähde viemään etuolkapää edellä joustoa eteen, niin pitkälle että tuntuu kevyt venytys, jousta jaloista, hengitä sisään venytyksen tehostamiseksi - seuraavat 8 joustoa kyynärpää ylempänä kuin edellinen ja viimeiset 8 joustoa kyynärpää alempana n. navan yläpuolella

12+12 TRICEPS STRETCH rack/wall

8+8 HALO SPLIT SQUAT POSITION *plate/kb/db

12 step OH DUCK WALK *plate / 40sec DEEP SQUAT STRETCH with plate

--

*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION

2-3x SNATCH PULL LIFT OFF +
2-3x SNATCH PULL from KNEE to POWER POSITION +
2-3x SNATCH PULL from POWER POSITION +
2-3x 2 SNATCH PULL *full foot + SNATCH PULL

2-3x SNATCH RACK DELIVERY
2-3x (TALL) MUSCLE SNATCH +
2-3x TALL POWER SNATCH +
2-3x TALL "HALF SQUAT" SNATCH +
2-3x TALL SNATCH +
2x POWER SNATCH + SNATCH

2-3x SHOULDER PRESS *sn-grip & btn +
2-3x PUSH PRESS *sn-grip & btn +
2-3x PRESSING SN BALANCE +
2-3x SNATCH BALANCE +
2-3x SNATCH DROP

3x TEMPO FRONT SQUAT *slow down, fast up
2x BACK SQUAT + OHS + SOTS PRESS + OHS

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SNATCH + SNATCH BELOW KNEE
4-6[1+1]@76% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@78% pal 3-4min

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BLOCK / RACK PINS DEADLIFT below knee
3x1-2@120% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
6x1@65% *rest for 60 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

5 HIP THRUST, BB+weight

10 BENT OVER ROW, BB *alavatsa, myötäote

20/20sec T-PLANK HOLD with weight

In Pair

4x 10min ON/2min OFF

A) Buy In: 300m Farmers Carry
+
AMRAP in the remaining time:
20 Double DB Hammer Curls (alt. Arms)
20 Double DB Bent over Rows
20 Wall Balls

B) Buy In: 60 Calories
+
AMRAP in the remaining time:
20 Pushups
20 Toes-to-bar
20 Box Jumps