Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

Nousut kohti maksimia:

Vaihtoehto1:
1-2 pidempää sarjaa tangolla.
50% asti vitosia
70% asti kolmosia
—> ykkösiä

Vaihtoehto2:
1-2 pidempää sarjaa tangolla
—> ykkösillä alusta asti

MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

A) Work up to a heavy complex of the day
1 hang clean (power or squat)
1 front squat
1 split jerk

B) Bar muscle-up practise

Every 2min for 4 rounds
A) 24/20 cal erg
B) 1 round
3 bar muscle-up
6 DB devil's press 2x22,5/15
9 box jump 60/50

4 rounds
8+8 crossing box step up
12 windshield wipers with plate

3 rounds
10+10 shoulder external rotation from knee
10 seated behind neck barbell press, snatch grip

3 rounds
12+12 9090 hip internal rotation lifts
16 Landmine twist

Tabata: side plank hip touches
- alt. Sides

12 min max distance with rower. Teams of three, split as needed

5x10 Seal Row
90s Rest btw sets

Partner workout

For time
60 cal row / bike erg or echo bike
80 wall ball 20/14
80 toes to bar
80 box jump 60/50
80 KB swing 32/24
60 bike erg or echo bike / row

Different erg in the beginning and at the end.
Share repetitions with partner.

Weighted Box Step Ups W/ DB´S

5 x 8 Step alternating

Go Every 2:30

Warm Up
3-5 min easy rowing

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 2 minutes in Supinated Passive Hang (stretching lats)

3 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 Seated Box Jump (60/50cm)

Weightlifting
Wave 1
3 Power Snatch + 3 Overhead Squat @60% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @65% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @70% 1RM Power Snatch

Wave 2
3 Power Snatch + 3 Overhead Squat @65% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @70% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @75% 1RM Power Snatch

Wave 3
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch
rest as needed bwn sets

Strenght
5 Sets (1 set every 2 minutes 30 seconds)
1 Front Squat + 1 Pause Front Squat + 1 Front Squat
*Start around 50-55% and build from there 70% on last sets
**Pause Front Squat is 3 second pause in the bottom.

Metcon
3x 2 rounds / 1.5 min off
15/12 calories rowing
30-45 double unders
10-15 push ups
target is to get sub 3 min that 2 rounds.

VIIKKO 7, HARJOITUS 2

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LÄMMITTELY

5 min ergo

jonka jälkeen 10min:

5+5 gorilla row
5 takakyykky*
5-10 penkkipunnerrus*
3-5 boksihyppy

*nouseva kuorma

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VOIMA

Takakyykky
6x3 RPE 8
-2min lepo sarjojen välissä

Penkkipunnerrus
3x8 RPE 7
-2min lepo sarjojen välissä

Yhden käden kulmasoutu
3x10/10 (raskas)
-1-2min lepo sarjojen välissä

Penkki 4x3x70%

Kyykky 2x5x60%

Pystypunnerrus 3x12-15

Bulgarian Split Squat 5x10 / jalka