Tempo Front Squat

3-3-3-2-2-2, every rep 1. sec on bottom.

Go Every 2:30

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

5-8 x DB Z PRESS + 5-8 x LU RAISES + 5-8 x PUSH UPS

8 x /side SINGLE LEG RDL with ROTATION *plate/db +
16 x /side CROSS CHOP *plate/db +
8 x SUMO DEADLIFT *plate/db

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

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video: DB Z PRESS

video: Single Leg RDL with Rotation 0:36

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

3+3+3+3 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

3 x [1+1+1+2+2] x
SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

3 x [1+1+1+4] x
SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

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A) BENCH PRESS
3x4@80% of last week RPE10, rest btw sets 3-4min

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B) SPLIT JERK *split both side *rack/blocks
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3x3@55-60% sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 2x2x[1+1]@55-60% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x4@80% of last week RPE10, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x BACK EXTENSION with weight *kuorma yläselän päällä
20x SIT-UPS with ROTATION
8+8x SINGLE LEG GLUTE BRIDGE
8+8x BENCH SIDE CRUNCH *alakäsi suorana

Rest as needed

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video: SIT-UPS with TWIST 4:46

video: SINGLE LEG GLUTE BRIDGE

video: BENCH SIDE CRUNCH 0:19

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5.5.2024 Keljon Viestin kansalliset kilpailut, Jyväskylä

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

POWER SNATCH + SNATCH
2x1×[1+1]@barbell, 3x1×[1+1]@50%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2×[1+1]@barbell, 3x1×[1+1[@50%, rest btw sets 2min

SELKÄÄ & VATSAA

3 Rounds For time :

1000m Bike Erg
10 Double Dumbbell Push-Press
20 Double Dumbbell Deadlifts

TC 13

Vauhtipunnerrus 6-8x5
-eli nousu kovaan vitoseen

Bulgarian Split Squat 5x8-12 / jalka

Pendlay Row 4x8x30% (noin)

Goblet Squat 3x10
-ala-asennossa 3s stoppi

Hauiskääntö tangolla 5x15

Easy pace cardio
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 1- 2 normal rope climbs,2-3 lower rope climbs go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 5-10 strict or kip hspu , go every 1 min

rest 2 min and then

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 4-6 single arm db oh or front rack lunges R/L , go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-6 single arm devils press alt hand , go every 1 min

Accessory Work
3 sets
10-15 barbell bicep curls + 10-15 barbell french triceps
rest 2 min bwn

3min on / 2min off

4rounds:

20 wallball
15 ttb / scaled 10 ttb
10 high box jump @75/60cm

• remaining time max calories c2bike

Target wall balls unbroken or max 2 sets / kiihtyvä tahti viimeisellä pyörällä päivän suurimmat kalorit

3rounds:
50 DU
20 Db snatch@22,5/15kg
10 c2b / scaled pull up

rest 4min

3rounds:
50 DU
20m s.a OH walking lunge @22,5/15kg
10 hspu / scaled push up

rest 4min

5rounds:
10/8cal row
10 burpee over rower

Targets under 6min, time cap 9min / Haasta itseäsi ja puske kaikki kolme osiota vauhdikkaasti, viimeiseen osioon voit ladata ALL OUT !!

FOR TIME

10 x Burpee

Niin nopeasti kuin ikinä lähtee!!

INGRID with pair

10 rounds (5 +5) for Time

3 SNATCH 60/40 (RX)
3 Burpee over bar

PRIMER:
EMOM5
3 muscle cleans + 3 ft squats + 3 sotts press
*empty bb/ easy load

E90sec X6
1 power clean w/ 2s pause below the knee +
1 hang squat clean w/ 2s pause @ hang position+
1 ft squat

5 sets of:

2 split jerks w/ 2s pause @ dip & catch + 1 split jerk

* mod weight, focus on the split & catch positions.

* build up to a mod/heavy weight & perform all the sets with the same weight
*rest 90sec bw sets