Minute 1 : 1 Wallball + Max Burpees
Minute 2 : 2 Wallball + Max Burpees
Minute 3 : 3 Wallball + Max Burpees
....
MInute 15 : 15 Wallball + Max Burpees

• Score total burpees

-Because the wall ball reps increase each round, we are naturally goin to get less of window for burpees every round. This does not mean we should sprint the first couple minutes as this will directly impact our performance in the later rounds.

• Let's find a pace on the burpees we think we can sustain throughout the entire workout. Think about how you could pace 200 burpees for time and settle into that sort of pace for this workout.

• The wallballs will feel increasingly more difficult as you go. Think about stopping your burpees and giving yourself about 10-15 seconds to catch your breath before the next of wallballs begins.

50x burpees
100x double unders
50x wallballs 9/7kg
100x deadlifts 100/60kg
50x pushups
100x kettlebell swings with 24/16kg
50x pullups 1-1
50x 35/15kg squat snatch
100x ab mat situps
50x jump overs (partner on hands and knees, the other partner jumps over their back)
6x wall to wall overhead walking lunges with a 20/10kg plate (plate cannot touch ground, if it does, 20 burpees as a penalty)

One person working at the time!

Treeni 2 (Weightlifting)
Warm Up
4 min cardio, add speed each min.
then 2 rounds
5+5 lunge elbow strech
10 band pull aparts + 10 banded pass throughs

5 wall squats
5 snatch high pulls
5 hang clusters

Weightlifting
3x 3-position power snatch + ohs @40-60%
2 sets x 3 reps @65-70% + 2 sets x 3 reps @70-75%
then 2 sets 3x1+1+1 reps @75-80% of 1rm snatch
Rest 10s bwn singles, 2 min after each set.

3x 3-position power clean + Split Jerk @40-60%
2 sets x 2+2 reps @65-70% + 2 sets x 2+2 reps @70-75%
eli 2 x squat clean + 2 split jerks
then 2 sets 2x1+1 (clean+jerk) reps @75-80% of 1rm c&j
Rest 20s bwn clean&jerk, 2 min after each set.

Vika viikko tätä harjoitusmallia. Voit kommentoida painoja halutessasi alle esim näin :
tempaukset
30-40kg
40-45 ja 45-50kg
vikat ykköset 55kg. jne...

10x 5min (2 kierrosta)

1) Kone

2)
10 seinäpallo
5 burpee
Submax rento roikunta

3) Kone

4)
10+10 yhden käden kk-heilautus
8+8 askelkyykky (oh)
Submax lankkupito

5)
8+8 yhden jalan linkkari
20s kuppipito
5+5 rapuasennosta kierto
8 joogapunnerrus

Deadlift ( Dead Stop )

10-8-6-4-2

Go Every 3:30

4 rounds for quality:
20/16cal Row
15m DB Farmers / Waiters Carry
5 Devils Presses
15m DB Farmers / Waiters Carry
5 Devils Presses
30 DU
- Rest 1min
- Athletes choice on load

MEDIUM HEAVY WEEK 6/8

WARM UP kesto yht. n.15min

1-2 rounds

10 OH LUNGE with LEG RAISE, plate

3-5 WIDE GRIP PULL UP with banded, myötäote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä koko liikkeen ajan peppu irti lattiasta 5cm

--

2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

3 HIP M ST SN *slowly & OHS *3s pause sq pos.

3 HIP SN BAL *slowly & on the toes & 3s pause sq pos.

3 HIP SN BAL *on the toes & 3s pause sq pos.

3 BOUNCE & HIP SN

3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & SN

3 SN PULL to PWR pos. + 3 REVERSE SN PULL

3 SN + 3 PWR SN

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HIP SNATCH HIGH PULL + HIP SNATCH *same speed, high pull full foot
3x2[1+2]@up to 40% sn-% pal 1min

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SNATCH
3@up to 50%, 2x3@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 1@85%, 1@90%, 1@95%, 1@100%, 1@102% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@80% pal 2min

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WL BENINGERS week 1/4

DROP SNATCH
4x3@BB pal 2min

--

SNATCH PULL to POWER POSITION *full foot

4x3@up to 70% bw-% pal 2min (bw 50% = 1 RM SNATCH)

--

HIT to POWER POSITION & HIGH PULL *full foot (sn contact drill)
5-8x3[3+1]@BB pal 2min

--

SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+3]@BB pal 2min

---

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ACCESSORIES 3 rounds (OpenGym alueella)

10 BENCH DIP, BW/+WEIGHT & MAX REPS PUSH UP penkkiotteen leveys

5@80-95% bs-% SUMO DL, BB

8+8 PLANK BANDED CRUNCH viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

EMOM x 16:00
Minute 1: 30s Double Unders or DU Practice
Minute 2: 30s Hand Release Push-ups
Minute 3: 30s Cal Bike/Row/Ski
Minute 4: 30s Supinated Barbell Rows @43/30kg

Goal: 30s of hard sustainable work. Keep rep counts consistent for all 4 rounds.
Rx+: Max Distance Handstand Walk for Push-ups each round

MEDIUM HEAVY WEEK 6/8

WARM UP kesto yht. n.15min
1-2 rounds

8-12 SERRATUS WALL SLIDE

8-12 GOBLET SQUAT

10+10 WALL PRESS DEADBUG

5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

--

2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT S *long split pos.

5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

---

POWER CLEAN + CLEAN + HIP CLEAN + POWER JERK
1+1+2+2@up to 45% jerk-% pal 1min

---

CLEAN + SPLIT JERK
2+2@up to 50%, 1+2@60%, 2+1@66-70%, 1+2@71-75%, 3[1+1]@76-80% jerk-% pal 2min

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SNATCH PULL *full foot
3@70%, 3x3@80% pal 2min

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SQUAT JUMPS + JUMPS SQUAT
3[3+3]@BW pal 2min

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KEHONHUOLTOA LOPPUAIKA OHEISTEN JÄLKEEN!

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WL BENINGERS week 1/4

CLEAN PULL to POWER POSITION
4x3@up to 70% bw-% pal 2min (bw 70% = 1 RM CLEAN&JERK)

--

HIT to POWER POSITION & HIGH PULL *full foot (contact drill)
5-8x3[3+1]@BB pal 2min

--

CLEAN PULL to POWER POSITION + CLEAN from ABOVE KNEE
4-6[1+3]@BB pal 2min

--

FRONT SQUAT
3x4@~50% bw-% pal 2min (bw 80% = 1RM FRONT SQUAT)

---

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ACCESSORIES 3 rounds (OpenGym alueella)

10 KNEELING SQUAT, BB+weight

5@31-35% bs-% SEATED SHOULDER PRESS, BB

8-12 CANDLESTICK / KNEE BENT (dragon flag) ota myötäote alhaalta tuesta, lähde nostamaan ensin suorat jalat lattiasta kohti kattoa ja sitten nosta itsesi hartiasiltaan, toinen versio jalat koukussa

VOIMA 6/9

WEIGHTED PULL UP

Every 90s x4
4 (weighted) pull up