Warm Up
3 rounds
1 min air bike
10 slow cossack squats
5 banded pass through + 10 band pull aparts
10/10 standing trunk twits

Strenght
Overhead Squat with barbell, 1xkettlebell on both sides 6-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
Voit myös vetää ihan perinteisen Valakyykyn tässä.
rest 1.5-2.5 min bwn sets
Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps
rest 1.5-2.5 min

Metcon 1
20 minutes of easy/mod pace running
perform 12-16weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)

rest 5 min

Metcon 2
300-400m run @easy/mod
4 rope climbs
300-400m run @easy/mod
3 rope climbs
300-400m run @easy/mod
2 rope climbs
300-400m run @easy/mod
1 rope climb

LIGHT-MODERATE WEEK 4/10

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WARM UP n. 15-20min

2 rounds: no shoes

6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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video: BULGARIAN SPLIT SQUAT

video: DEAD BUG with weighted PULLOVER

video: DEAD BUG PRESSING

video: SIDE PLANK HIP LIFT

video: BODY SAW

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2[4+4+4]@barbell, rest btw sets 1min

POWER SNATCH + SNATCH
2+2@barbell, 2+1@up to 60% sn-%, rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
2[4+4+4]@barbell, rest btw sets 1min

POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
1+1+2@barbell, 1+1+2@up to 70% jerk-%, rest btw sets 2min

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BACK SQUAT JUMP
3x5@~20% bw-%, rest btw sets 2min

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SNATCH BALANCE + OHS
3+3@up to 70%, sn-% rest between sets 2min

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CLEAN PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
3x3@70-75% jerk-%, rest between sets 2min

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video: CLEAN PANDA PULL - jalan levitys sivulle (clean speed pull)

video: CLEAN PANDA PULL - ninja tyyliin
https://fb.watch/nR0bXs72hG

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

TEST MAX PULL UP *vastaote

3 rounds:
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACK

Rest as needed

tee omat WARM UP n. 15-20min

no shoes

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Voit halutessasi ottaa tällä viikolla tempauksen ja työnnön maksimit, mikäli viime viikolla jäi välistä.

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CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *no hook grip
2[2+2+2+2+2+2]@barbell, 4-5[2+2+2+2+2+2]@40-50+% jerk-%, rest btw sets 2min

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EMOM20
1. 5-8 box jump
2. 5+5 DB push jerk in split jerk position
3. 5-8 single leg glute bridge pullover *plate
4. 8 hand release burpee
5. rest

*minuutin aikana n. 45s työ ja 15s lepo/siirtymä

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LOPPUAIKA KEHONHUOLTOA!

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video: DB push jerk in split jerk position

video: single leg glute bridge pullover

video: hand release burpee

E6MOM x 8-10 (4-5rounds)

A) 20m kb fr walking lunge@24/16ks´s, 3-6 bmu/ scaled 4-8 pull up, remaining time easy pace ski

B) 8 burpee box over, 10-20m hs walk/ scaled 2-4 wall walk, remaining time easy pace bike

Target PK2, not too FAST !!!

"INGRID" (puolet)

5 rounds FOR TIME:

3 Snatches (40/60kg) (skaalaa painot niin että menee pötköön)

3 Burpee over barbell

Chinese DB Row

3 x 8
3 x 5

Go Every 3:00

Basic Endurance CrossFit @ HR Zone 2-3 ( 50 minutes )

10 + 10 Suitcase Deadlift w/ KB
30 Russian Twist
10 Scapula Pull-Ups
5 Inc Worm
10 + 10 Box Lowers
30 Fluter Kicks
20/15 Cal Any Machine

3-4 rounds

5+5 seated press
10 bicep curl
20-30s L-hang

4x5min AMRAP

A) 12/9cal echo bike, 5 power clean@60/40kg

B) row calories

2min rest between amraps

TARGET FIRST ROUND VK1, NOT TOO FAST, SECOND ROUND FASTER VK2+/HEAVY BREATHING