STRENGTH PROGRESS 8/13 - LIGHT WEEK

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WARM UP 2 rounds ~15min

8 PLANK LEAN BACK PUSH UPS

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

8 REVERSE ROW

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SN HIGH PULL ful foot + SN
2[1+2]@50%, 2[1+2]@60%, 2[1+2]@66%, 2[1+2]@71% pal 2min

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PAUSE SPLIT JERK 3 sec -pause split position
4x1@nousu 76%, 6x1@81% pal 2min

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LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
3[5+5]@RPE8 -kilot niin, että jää vielä 2 toistoa varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
HIP THRUSTERS
5/3/2@RPE8, pal 3min

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CLEAN (high) PULL full foot
2x8@60%, 2x8@65%, 2x6@71% ty-% pal 2min

3x 3+3 @paino tuntuman mukaan

3x2 @80-90%

2x 2+2 @65-70%
2x 1+2 @70-75%
3x 1+1 @75-80%

2x3 @kevyt
3x2 @lisää hieman

Reverse Plank:
4 x 20s on 10s off.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

STRENGTH PROGRESS 8/13 - LIGHT WEEK

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WARM UP 2 rounds ~15min

3 WINDMILL + GOOD MORNING SQUAT PRESS, lintti

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

20-30 sec HANDSTAND HOLD

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POWER JERK
4x1@nousu 76%, 6x1@81% ty-% pal 2min

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SEATED PRESS
3x5@RPE8 -kilot niin, että jää vielä 2 toistoa varastoon, pal 3min

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BACK SQUAT
female: 3x3@nousu 73%, 3@85%, 6@73%, 3@85%, 6@77%, 3@85%, 6@81% pal 3-4min

male: 3x3@nousu 70%, 3@80%, 6@70%, 3@80%, 6@73%, 3@80%, 6@76% pal 3-4min

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ACCESSORY
2 x 12 BICEPS CURLS -reverse grip, tanko
2 x 12 GOOD MORNING, tanko

Warm Up
2 rounds
1,5 min cardio machine
50 single unders
6 lunge elbow strech
10+10 single leg RDL
10 db hang clean&jerks
10 slow control sumo squats
5 barbell muscle clean + 5 hang power clean + 5 push press/jerks

ger ready for the du's/ pc&pj movements

Intervals
Every 2 min for 10 minutes
30-50 du
6 power clean&push jerks @60/42.5kg (masters 45+ do 5 reps)

rest few minutes and get ready

Strenght Training
7-5-3-7-5-3
Sumo Deadlifts
perform 3 broadjumps right after.
rest 2-3 min

7-5-3-7-5-3
Bench Press
Perform 10 db hang c&j right after bench press (use 17.5-22.5/27-32.5kg db)
rest 2-3 min

Cool down
2-3 min light cardio
1+1 min calf streching
1+1 min front rack streching with band
1+1 min piriformis strech
1+1 min leg across body strech

Warm Up
3 rounds

Air bike
40s easy -> 20s moderate -> 10s fast -> 20s rest
3 dynamic squat strech
6 cossack squats (slowly&strech)
3 wall squats
6+6 single arm ring row
then spend few minutes of front rack mobiltiy and forearms streching

Prep for metcon 2-3 sets of thrusters x 6-10 reps ,starting with barbell and also hit 1-2 rope climbs

Metcon
3x3 min amrap / 3min rest bwn
16/20 calories of air bike (target about 55-65 seconds)
12-15 thrusters @42.5/30kg
Max reps Rope climbs
Target number of rope climbs is 3-5 on each round. no more. Masters 45+ RX for you is 12 reps of thrusters.

prep for snatch with barbell 2 rounds

3 muscle snatch + 3 hang power snatch +3 push press + 3 ohs + 3 balance

Weightlifting
Part A
3 Snatch Push Press + 2 Overhead Squat + 1 Snatch Balance x 2 sets @73% of 1RM Snatch
2 Snatch Push Press + 1 Overhead Squat + 1 Snatch Balance x 2 sets @78% of 1RM Snatch

Part B
2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM
2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM

Accessory Work
3 sets
8-12 weighted hip extension on ghd
8-12 weighted single leg calf raises (use 5-15kg DB on extra weight)
rest 2 min

Cool down
2-3 min light air bike
2-3 min upperback smash with roller
1-1 min quad/adductor smash with roller
1+1 min tennis/lacrosse ball to upper trap against righ
1-2 min prayer pose strech

3 rounds for quality
3 bar MUs
8 T2B
8+8 Pistol squats
15s hand stand