3 sets:
10 Strict Ring Rows (feet elevated), no assistance from the hip
10 Ring Push Ups
- Rest as needed btw sets

4 sets:
10 Pull-ups, unbroken
- You can do Kipping Pull-ups, but no butterflys, use bands if needed
- Rest 1min btw sets

Partner wod (YGIG) 


AMRAP 6 mins x 5 sets 

2-4-6-8-10-12-14-16.... 

T2b

Goblet Box step up @20/12kg , 50cm

Cal row

Burpee over row

2 mins REST between sets
In every following 6 min AMRAP you continue the ladder.

5 sets:
2 Snatches @75+%
- Start @75% and build up by feel
- You can drop the bar after receive and save your legs
- 2min Rest btw sets

4 sets:
2 Pause Snatch Balances @75-80% 1RM Snatch
- Pause for 3 seconds in the bottom of the squat
- Rest as needed btw sets

4 sets:
7 Tuck-up into V-ups
:30 Forearm Plank
- Rest 1min btw sets.

Push press

10-10-8-8

E3MOM / 2-3 rep in tank

Ohjelmoinnin 9. kierros ja maksimiharjoitukset! Seuraavissa harjoituksissa testataan 3 toiston maksimeita pääliikkeissämme (maastaveto leveällä otteella, etukyykky ja lattiapenkki). Uusi sykli alkaa maanantaina 25.8.

Lämmittely 8 minuuttia
45sek ergo
6 burpee
8+8 boksille nousu
10 kuminauhalla "ylätaljamainen liike"

Negatiivinen leuanveto, vastaote
1x4, RPE 7-8
3x2, RPE 9-10

Askelkyykky, askel taakse ja koroke etujalan alla (tanko)
3x6, RPE 9
- Yksi jalka kerrallaan.
- Lisää painoa viime viikosta (isompi RPE)
- Merkkaa tulokseen askelkyykyn paino (barbell reverse lunges per leg).

Penkkipunnerrus (käsipainot)
2x8-12, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 12 toistoa täyteen, lisää painoa seuraavassa treenissä.

Istumaannousu suorin käsin (lisäpaino)
2x8-12
- Tee liikkeen laskuvaihe lattiaan hitaasti.

LIGHT WEEK 1/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side REAR LUNGE AND PRESS *kb/db, askelkyykky taakse yhdistetty yhden käden pystypunnerrukseen, kuorma etumaisen jalan puolella

5×/side HIGH PLANK BANDED ROW

15× + 10× /side ADDUCTOR STRETCH + THORACIC ROTATION with light weight nelinkontin siirrä kireämpi jalka sivulle suoraksi lähde käsillä työntämään takapuolta lähemmäs lattiaa, pumpaava liike, neutraali lantio, (varpaat eteenpäin ottaa enemmän lähentäjiin ja varpaat kohti kattoa tuntuma siirtyy takareiteen) - jatka liikettä yläkropan kierrolla pujottamalla suoraa kättä kainalon alta suoran jalan puolelle ja kierrä taakse auki, kevyt kuorma kädessä

20×/side + 20×/side BANDED SIDE PLANK CLAMSHELL + QUADRUPED BANDED HIP INTERNAL ROTANION

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: PLANK BANDED ROW 0:41

video: ADDUCTOR STRETCH + THORACIC ROTATION

video: BANDED SIDE PLANK CLAMSHELL

video:

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SLOW SNATCH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE
*slow snatch pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL SNATCH + SNATCH + SNATCH SHOULDER PRESS
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+3@barbell, 1-2× 1+1+2@43-48%, 1-2× 1+1+2@48-53%, 1-2× 1+1+2@53-58%, rest btw sets 2min

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SLOW CLEAN PULL + TALL MUSCLE CLEAN + PUSH JERK
*slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL CLEAN + CLEAN + PUSH JERK IN SPLIT
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds, *in the second set, split jerk to the other side
2× 1+1+3@barbell, 1-2× 1+1+2@53-58%, 1-2× 1+1+2@58-63%, 1-2× 1+1+2@63-68%, rest btw sets 2min

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SLOW CLEAN PULL
*use straps, slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2×3@65-70%, 3@70-75%, jerk-%, rest btw sets 2min

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video: SLOW SNATCH PULL

video: TALL MUSCLE SNATCH

video: PRESSING SNATCH BALANCE

video: SLOW PULL SNATCH Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

video: SLOW CLEAN PULL

video: TALL MUSCLE CLEAN

video: PUSH JERK

video: SLOW PULL CLEAN

video: PUSH JERK IN SPLIT

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 2 reps in reserve!

2x12 DB FLY - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 LAT PULLDOWN *wide grip - rest btw sets 30 seconds

rest btw sets 45 seconds

2x6+6 STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 DB DRAG CURL - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 TRICPES PUSHDOWN *cable/banded - rest btw sets 30 seconds

rest btw sets 45 seconds

3x30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - rest on 1. set 30 seconds and between 2. set 45 seconds

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video: DB FLY 1:44

video: LAT PULLDOWN wide grip 0:28

video: DB DRAG CURL

video: TRICPES PUSHDOWN

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KEHONHUOLTOA!

Snatch waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
Wave 2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave 3: 3 @ 75%, 2 @ 80%, 1 @ 85+%
Rest 1:30 between sets
Rest 2:00 between waves

– Build up across the sets IF form allows
– You don’t need to follow the % strictly. Rather, they’re showing the idea of doing 3 progressively heavier waves of 3-2-1. Make jumps that make sense logistically and to you on the day based on readiness.