E2MOM x3:
5-10 plyo push up

• Tavoite työnnetään itsemme ylös punnerruksen ala-asennosta niin terävästi, että kädet kevenevät / irtoavat maasta punnerruksen yläosassa. Mikäli vauhti riittää, voit "taputtaa" käsien irrotessa maasta
• Tee toistot yhdessä sarjassa, mutta voit tehdä toistot "ykkösinä" tarpeen vaatiessa
• Pyri löytämään skaalaus, jolla viimeinen sarja olisi RIR1-2. Jos olit viime viikolla tekemässä, käytä samaa skaalausta, mutta lisää 1-2 toistoa / sarja.

7:00 Basic Endurance CrossFit
8:00 Basic Endurance CrossFit

17:00 Basic Endurance CrossFit
18:00 Deadlifts + Metcon ( 5.3.2024 )
19:00 EasyWod

Back Squat

2-3-4-5-4-3-2, AHAP

Go Every 2:30

Score : Total lifted Kilos

Rest day - what did you do?

EVERY 3:00 x 3 SETS
12-15 Banded Lat Pull-Downs
5 Scap Pull-Ups + Kip Complex
:30 Crossover Single Unders Practice

-Rest w/ Time Remaining-

Kip Complex 1 Rep = 1 Scap Pull-Up + 1 Kip Swing.

*lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

Warm Up
2-3 rounds (jos vedät 3 erää niin kardiota aina 1-1,5 min)
1-2 min ski erg
1-2 min bike erg
3-5 inch worm + push ups
16-20 shoulder taps on push up plank/againts wall
16-20 air squats
3-5 burpee pull ups

Metcon
3 sets
15-20m hs walk (or practise hs walk/holds for 1 min)
500/600m bike erg
3-4 wall walks
500/600m bike erg
15-20 c2b or kipping pull ups
rest 1:1 bwn sets
time target per set 4-5 minutes

Strenght
Every 1 min 45 sec for 10 times
1 rope climb
3 thrusters @65-75% of 1rm

Optional Accessory Work
2-3x12-15 reps of dumbbell lateral raises
2-3x12-15 reps Toe up RDL @light weight
2-3x8-12 rolled up ghd back extensions
rest as needed

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10 x AIR SQUAT

6 x DOWNWARD DOG with TOE TOUCH both side & SPIDERMAN LUNGE w/ ROTATION both side & & LATERAL SIDE STRETCH w/ ROTATION *alternating

20 x HALF KNEELING HIP ROLL BACK +
6 x HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

12 x DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *sn grip + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + PRESS IN SNATCH

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
SNATCH HIGH PULL from POWER POSITION *full foot +
SNATCH HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE SNATCH from POWER POSITION +
POWER SNATCH from POWER POSITION +
SNATCH from POWER POSITION

3+3 x TALL POWER SNATCH + TALL SNATCH

3+3 x SLOW PULL SNATCH + SNATCH

3 x GOOD MORNING SQUAT - PUSH JERK IN SNATCH

4 x 1+1 SPLIT CLEAN + PRESS FROM SPLIT *alternating

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PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *ohs pause bottom 3 sec
3-4x3@light weight, rest btw sets 2min

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SPLIT SNATCH *both side
3-5x2@light weight, rest btw set 2min

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MOBILITY ~30-45min

3 rounds
3 point dB row 8
Upright row x 10

4 rounds
Seated pull down band + stick x 25
Barbell hip thrust x 8

4 rounds
Barbell back extension x 15
Shoulder shrugs x 20

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

2 x
6x SQUAT REACH +
DOWNWARD DOG with 10x CALF PUMPING +
6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
WARRIOR I +
WARRIOR II +
REVERSE WARRIOR +
TRIANGLE +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

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PROGRAM 1

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

SNATCH
3x3@barbell, 4x2@50% sn-%,rest btw sets 2min

CLEAN + JERK
2x2x[1+1]@barbell, 4x[1+1]@50% jerk-%, rest btw sets 2min

FRONT SQUAT
3x3@80%, rest btw sets 3min

CLEAN PULL *full foot
2x1@100% jerk-%, rest btw sets 2min

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PROGRAM 2

SLOW PULL CLEAN + CLEAN
3x2x[1+2]@barbell, rest btw sets 2min

CLEAN
3x1@working up to maximum, rest btw sets 2min

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KIURUVEDEN KISAAJAT:

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3x[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3x[1+1[@70%, rest btw sets 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

SNATCH PULL *full foot
2x1@105-110% sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
8 OH SIT-UPS with STRAINGT LEGS *plate/barbell
15 WALL HANDSTAND SCAPULA PUSH UP

Rest as needed