VIIKKO 2, HARJOITUS 2

LÄMMITTELY
5min vapaavalintainen ergo

jonka jälkeen 10min

15 kuminauha "pull aparts"
15 vuorikiipeilijä
12 kasakkakyykky
5-10 penkkipunnerrus (nouseva kuorma)
4 takakyykky (nouseva kuorma)

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VOIMA

Takakyykky 4x4 @RPE 7-8
-2min lepo sarjojen välissä

Penkkipunnerrus
3x8 @RPE 7-8
-2min lepo sarjojen välissä

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

Teams of 3

2x 18min/2min OFF

A) 1min Row
1min Echo
1min Rest

B) 1min SkiErg
1min BikeErg
1min Rest

Warm Up
2 rounds
1 min rowing
1 min ski er g
10m inch worm
10-15 push ups
10+10 single leg rdl
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Deadlift 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Bench Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
With Partner, Swich as you like
4 sets 3 min on / 3 min off
50-60 wall balls
max calories of air bike
other partner must do cardio during completing those 50-60 wall balls, score is total calories on
air bike

4 sets with air bike. Target is get 2 lower rep scheme sets 12-15 or 1 big set
of wall ball per interval and rest of time fast cardio.
so 4 sets of 25-30 wall ball per person and 2x
after completing all wall balls, you keep going cardio until 3 min is up. You can swich as you like after wall
balls and the other rest while other do machine.

Accessory Work
2-3x10+10 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
2-3x10 tempo db bench press (2-3 sec lowering down)
2-3x20-30 weighted russian twits + 10-15 slow knee tucks
rest as needed

3x3@75%, bs-%, rest btw sets 3min

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min

2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

Warm Up
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
3 rounds of
3x2 tng power snatch @65-70% of 1rm power snatch, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

3 rounds of
3x2 tng power clean&jerks @65-70% of 1rm power clean&jerk, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

Example:
Round 1:
2 Power Snatch @65-70%
10 sec rest
2 Power Snatch @65-70%
10 sec rest
2 Power Snatch @65-70%
rest 2-2.5 min

Repeat for 2 more rounds.
then same thing with power clean&push jerks

Warm Up

1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

WOD
3 sets
20/25 calories of row (mod/fast)
rest 1 min
16/20 calories of row (fast)
rest 1 min
12/15 calories of row (sprint)
rest 1 min
20/25 calories of ski (mod/fast)
rest 1 min
16/20 calories of ski (fast)
rest 1 min
12/15 calories of ski (sprint)
rest 1 min

*pause 2-3sec in the bottom
1+2@70%, 2x1x[1+2]@75%, fs-%, rest btw sets 3min

Warm up
yleislämmöt ja mobilityt&liikelämmöt
Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä vauhtikestävyys
ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä/palauttelua
ja sykkeen tulisi laskea aerobisen kynnyksen alapuolelle.
CF-liikkeissä lähdetään tekeen sellaista sarjaa että se on jo jonkin verran kuormittavaa mutta
PALAUTUMISAIKAA TULEE JÄÄDÄ VÄHINTÄÄN 20 SEKUNTIA ENNEN KUIN ALOITAT SEURAAVAN SARJAN.

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 4-8 Bar Muscle Ups/Burpee C2B Pull ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip ring dip , go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 GHD Sit ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 10-15 American KBS 16/24kg , go every 1min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 C2B Pull ups / Pull ups, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 10-15 box jump overs, steppind down , go every 1 min

CARDIO 50% OF BIKE ERG or air bike AND 50% OF LIGHT RUN/FAST WALK
2 MIN REST BWN 16 MINUTES PARTS. TOTAL TIME FOR THIS WORKOUT 52 MINUTES.

50 minutes of :

6 Minutes Cardio ( HR Zone 1-2 )
3 + 3 Rope Knees to Elbows
2 Rope Climbs
6 Minutes Cardio ( HR Zone 1-2 )
40m Offset Carry ( front rack & Overhead )
20 Sit-Ups