6 sets of Snatch High Pull + Floating Power Snatch
Sets 1-2: 2 @60% 1RM Power Snatch
Sets 3-4: 2 @65%
Sets 5-6: 2 @70%
- Rest 2min btw sets

Warm Up
Jos Pyöräilet paikalla riittää se yleislämmöksi sit vähän venyttelyä ja juoksun herättelyä, muuten ota
800m kävely&hölkkä/juoksua alle ennen preppausta:
Preppi:
20 aitojen ylitystä eteenpäin askeltaen vuorojaloin
10 kylki edellä aitojen yli (ensin vasen/sit oikea puoli, johtavan puolen jalka ensin "aidan yli)
10 askel eteen ja samalla polven nosto syliin ja pakaran venytys
10 askel eteen ja pakara venytys lyhyesti polvesta koukistaen
10 askelkyykky + kurotus
10 askelkyykky kävely + kierto
20 tinasotilas kävelyä
30 polven nostoa
30 kantapäät pakaraan
10/10 käsien pyörityksen eteen/taakse kädet koukussa
5/5 lantion pyörittelyt seisten paikallaan
kaikista aina se kävely palautus, tän perään huikkaa vesipullosta ja sitten vielä 80-90% effortilla herätellen
20-40-60m kiihdytykset juoksu vauhtia hakien

Metcon
Run Workout
2 sets (target faster pace for 100m is 20-26 seconds)
500m faster, 2min rest,
400m faster, 90sec rest,
300m faster, rest 1 min

TAI
PK 1 - 1h + ajallisesti / PK 2 - 40-50 min (eli zone 1 ja zone 2 alueen tekeminen) Oma valintaista toimintaa.
TAI
Kahden treenin päivä eli juoksutreeni + PK
TAI
Välipäivä/palauttelua/kehonhuoltoa.

🌟⭐️🌞⭐️🌟

For time:
10 OHS (45 kg/ 30 kg)
50 DU
4 HPSU
2 rope climb
8 OHS (50 kg/ 32,5 kg)
50 DU
4 HPSU
2 rope climb
6 OHS (55 kg/ 35 kg)
50 DU
4 HSPU
2 rope climb
4 OHS (60 kg/ 37,5 kg)
50 DU
4 HSPU
2 rope climb
2 OHS (65 kg/ 40 kg)
50 DU
4 HSPU
2 rope climb

IN TEAMS OF 2.
AMRAP x 16 MINUTES
6 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
5 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
4 Unbroken Bear Complexes /Max Cal Bike/Row/Ski
3 Unbroken Bear Complexes / Max Cal Bike/Row/Ski
*P1 completes 6 Unbroken Bear Complexes while P2 completes cals. Once 6 reps have been completed partners switch and now P2 completes 6 Unbroken reps while P1 completes Max Cal Bike. Once the Round of 3 is completed by both athletes, they will go back up to the top and start from the beginning on the round of 6.
- 1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes

3 mins REST

AMRAP x 14 mins
Diane with a twist
21-15-9
Partner A
DL hold @100/70kg
Partner B
HSPU kipping

Then immediately into

21-15-9
Partner A
DL @100/70kg
Partner B
HS Hold

SWITCH AS NEEDED. If both "Diane" version done, start again!

HEAVY WEEK 7/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
12 PLATE BACK SQUAT *7-10 cm platform under the heels
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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MUSCLE SNATCH
3x3@up to 50+% sn-%, rest between sets 2min

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BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
*barbell from power position
3-4[1+1+1]@up to 65-72% sn-%, rest between sets 2min

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BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
*barbell from power position
3-4[1+1+1+2]@up to 65-72% jerk-%, rest between sets 2min

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SQUAT JUMP 3x3, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
2[2+3]@85% fs-%, rest between sets 3min

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2[2+2]@95% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 DB PULLOVER *50/50 suorakäsi/koukkukäsi pääntakana, yläkroppa penkillä
8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

Rest as needed

Warm Up
2 rounds
1.5 min cardio
:20 mountain climbers
:20/20 side plank holds
10 scapula rolls + 10 ring row
10 barbell tempo bench press

Strenght
Tempo Bench Press 5x5reps@40-60% of 1rm
take 3 seconds for lowering down each rep. Perform 10 alt hand kb gorilla row after bp. (5/5 per hand)
rest 2-3 min bwn sets

Metcon
For 20 minutes @easy/mod pace
15/12 calories machine
15/12 push ups (split these in 2-3 sets)
12-16 goblet hold lunges in place @16/24kg
12-16 v-ups

OPTIONAL COOL DOWN
EVERY 3:30 x 3 SETS
:45 Hollow or Tuck Hold
:45 Alt. 90-90 Hip Rotations
:45 Rebound Pose

MODERATE-HEAVY WEEK 6/9

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WARM UP n. 10min

2 rounds: no shoes

12+12 step 1-ARM OH WALKING LUNGE with DB/KB
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH
2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 3[1+1]@up to 70, 2x2[1+1]@75% jerk-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot + TRAP PULL
3[3+2]@90% jerk-%, rest between sets 2min

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SEATED PRESS
3x6@RPE8, (could do 2 more reps), rest between sets 2min
*6@rpe8 -- target load of max ~79%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 CHIN UPS *vastaote / 12-16 cable LAT PULL DOWN
12-15 BSS each leg *Bulgarian Split Squat
10-12 SEATED LOW ROW *cable

Rest as needed