Box Step Ups w/ Dumbbells

4 x 10

Go Every 2:30

Viikko 43 (Linna Mastersseihin aikaa 5 viikkoa) (eli 3+1 ja sit pari kolme päivää treeniä alkuviikosta ennen kisoja)
Maanantai
Warm Up
3 rounds
1 min air bike
3+3 lunge elbow strech
6 inch worm with push up / push up to downdog / burpees (joka kiekka eri)
6+6 lateral box step ups
6+6 suitcase deadlifts @ add weight each round

Metcon
3-4 sets
12/15 Cal Air bike
8-12 Burpee Box Jump Over (50/60cm (facing)
6 Sandbag Clean 35-45/55-70kg
rest 1:1 bwn sets
target time is 2.5-3 min on each time. Dont start out too hot

Weightlifting
Every 2 min for 8-12 minutes (4-6 rounds) Go hard but not all out!
Odd : 10-30 double unders + 5 tng snatches @25-30/35-42.5kg
Even : 4-6 bar facing burpees + 5 tng power clean&jerks @25-30/35-42.5kg

Accessory Work
3 rounds for quality
10 Single Arm Kettlebell Sotts Press (each side) OR 10 TEMPO WALL SQUATS
10-16 Tempo Pistol Squats to band
20 Freestanding Shoulder Taps (each side) (OR Againts wall)
rest as needed

Cool down
5 min light bike erg

4 Sets Of 5 @ 60-65% of 1RM OHS

• The narrow grip overhead squat can be used to improve mobility in the ankles hips, shoulders and mid/upper back. It can also strengthen the mid/upper and reinforce good posture for snatches.

5 Sets

2 Hang Muscle Snatc + Muscle Snatch @ Light Weight

Rest day - what did you do?

Prepare for the unknown
In teams of 4 :)
Join!!

5 Sets

5 Reps @ 60-65%

• 6-8 Eccentric

-For each Deadlift control down for 6-8 seconds, but fire up as fast you can to stand.

5 Sets:

2-5 Strict Weighted Ring Dips

Rest 3 minutes between sets

• Shoulders should travel below the elbows in the bottom. Elbows Should be fully lockout at the top.

BENCHMARK WEEK

"Diane"
21-15-9 for time
Deadlift 102,5/70
Handstand push-up

Tempaus