WU
3 rds of 400m run and 300m row
” Filthy Fifty”
For time:
50 Box jump, 60/50
50 Jumping pull-ups
50 Kettlebell swings, @24/16
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 30/ 20
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
HUOM! Klo 9.00 lähtö -> Open Gym
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
2x 10 each Muscle snatch & Behind the neck Press
20min
a)
4x 2 Power Clean @75%
3x 3 Back Squat @75%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @65% 1RM CJ
HUOM! Klo 9.00 lähtö -> Open Gym
WU
KBs 3 rounds, 10 reps each
Swing
Deadlift
Clean & Press
Windmill
Snatch
go easy
A) Pistol Squats 10x 3
B) For Time
21-18-15-12-9-6-3 Push Ups
3-6-9-12-15-18-21 Box Jumps
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) 5x 1 Power Snatch+ 1 Snatch @80%
b) 5x 1 Clean @85%
c) 4x 1 Thruster @75% CJ 1RM
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
10min
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice
20min
b)
7 rounds
400m run
20 T2B
Cap 30min
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a)
4x 2 Power Clean @70%
3x 3 Back Squat @70%
3x 1 Push Press- 1 Push Jerk- 1 Split Jerk @60% 1RM CJ
WU
10min kikkailua ( https://www.youtube.com/watch?v=jPLMwqIOIB0 )
Muscle snatch & Behind the neck Press 2x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
10 rounds: 1 push up, 1 jackknife, 10m sprint
25min
a)
21- 15- 9- 6
Wall Balls
DLs @bodyweight
Bar Facing Burpees
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) 5x 1 Power Snatch+ 1 Snatch @80%
b) 5x 1 Clean @85%
c) 4x 1 Thruster @75% CJ 1RM
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
20min
a) E3M 6
30 sec HS hold
30 DUs
5 DL @130/85 ( max 70% 1RM)
b) Cluster Tabata @40% CJ 1RM
( https://www.youtube.com/watch?v=plCzO45g9nc )
WU
10m Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Scissor Kicks, Scorpion
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral.
3×10 band pull- aparts
15min
a) SNATCH
Work to 90% of 1RM Snatch for a single. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
b) SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) x 2
Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single is +100 and down by 15kg if -100. Hold Pause for 5 seconds. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
a+b 25min
c) BACK SQUAT 4x 5
Work to 70% of 1RM Back Squat for 1×5. Decrease for Drop Sets 3×5.
For Drop Sets 3×5, 15kg down if heavy 5 is +200 and 10kg down if -200. Target +10kg/ week if + 200kg and +5kg / week if -200kg.
d) STRICT PRESS 4x 3
Work at 50% of 1RM C&J. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
c+d 20min
WU
Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
10min
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice
25min
b)
3 rounds
800m run
20 GHD sit ups
WU
10m Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Scissor Kicks, Scorpion
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral, band pull- aparts 3x 10
15min
a) CLEAN
Work to a single at 90% of 1RM C&J. Target +5kg/ week if + 130kg and +2.5kg / week if -130kg.
20min
b) HANG POWER CLEAN CYCLING
After your Heavy Clean single, decrease weight to 60% of 1RM C&J for 2 sets of Max Effort Reps in 30 seconds. Target +5kg/ week if + 130kg and +2.5kg / week if -130kg.
5min
c) JERK FROM THE RIG 4×2
Work at 80% of 1RM C&J. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
10min
d) FRONT SQUAT 4×3
Work at 80% of 1RM Front Squat. Target +5kg/ week if + 120kg and +2.5kg / week if -120kg.
10min
Mobmobmob.
WU
1) Goblet Squats 3x 15, Hip side 2 sides 2x 10 per hip, Split Squats 3x 10 per leg, Hip airplanes 2x 10 per leg, Band Pull Aparts 3x 10
2) 20x Tiptoe Snatch @stick/ bar
20min
a) SNATCH 5x 1
No Hook Grip, no moving the feet. @70% of 1RM Snatch. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
20min
b) BACK SQUAT 4x 3
@80% of 1RM Back Squat. Target +10kg/ week if + 150kg and +5kg / week if -150kg.
10min
c) STIFF LEG DEADLIFT 4x 6
Work at 65% of 1RM Deadlift. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.Keep the weight consistent across the work sets.
10min
WU 15min
3 rds
300m Row
12 KB Clean+ Push Press
Shoulder Mob.
a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Leuat eksentrisiä jos tarpeen, kaveri voi ladata painoa kinttuihin)
15min
b)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
30min
WU
1 Set of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Scissor Kicks, Scorpion
Goblet Squats 2x 10, Hip side 2 sides 2x 10 per hip, Split Squats 2x 10 per leg, Hip airplanes 2x 10 per leg,
Glute activation circuit 10m fwd- back 5+5m left- right, hip flexor stretch 30 sec each, band pull- apart 3x 10
15min
OPEN 16.5 tai
a) SNATCH
Work to 90% of 1RM Snatch for a single.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
b) SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) x 2
Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single (from previous exercise) is above 100kg. Hold Pause for 5 seconds.
Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 15kg down if heaviest snatch single (from previous exercise) is below 100kg. Hold Pause for 5 seconds.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
a+b 25min
c) BACK SQUAT 4x 5
Work to 70% of 1RM Back Squat for 1×5. Decrease for Drop Sets 3×5.
For Drop Sets 3×5, decrease by 15kg down if heavy set of 5 is above 200kg.
For Drop Sets 3×5, decrease by 10kg down if heavy set of 5 is below 200kg.
Target 10kg increase / week if work sets are above 200kg.
Target 5kg increase / week if work sets are below 200kg.
d) STRICT PRESS 4x 3
Work at 50% of 1RM C&J.
Target 5kg increase / week if work sets are above 100kg.
Target 2.5kg increase / week if work sets are below 100kg.
c+d 20min