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
WU
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
15min
a) E4M for 5 rounds
30sec handstand hold
8 OHS @60/42,5
10 KB Snatch @24/16
b) Hero WOD Sisson
Complete as many rounds as possible in 20 minutes of
1 Rope Climb 4,5m
5 Burpees
200m Run carrying a 10kg/ 5kg plate
WU
2.10.16
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion
Glute activation circuit, hip flexor stretch, band pull- apart
15min
a) CLEAN
Work to a single at 90% of 1RM C&J.
Target 5kg increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 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 increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 130kg.
5min
c) JERK FROM THE RIG 4×2
Work at 80% 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.
10min
d) FRONT SQUAT 4×3
Work at 80% of 1RM Front Squat.
Target 5kg increase / week if work sets are above 120kg.
Target 2.5kg increase / week if work sets are below 120kg.
10min
WU
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
15min
a) Deadlift 3x 3
Build to and work at 80% of 1RM
20min
b) Modified Hero- Harper
Complete as many rounds as possible in 25 minutes
9 C2B
15 Power Clean @60/42,5 50% of 1RM at most
21 Squats
9 Dip
400m run
Mobility
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. Work at 70% of 1RM Snatch. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.
20min
b) BACK SQUAT 4x 3
Work at 80% of 1RM Back Squat. Target 10kg increase / week if work sets are above 150kg. Target 5kg increase / week if work sets are below 150kg.
10min
c) STIFF LEG DEADLIFT 4x 6
Work at 65% of 1RM Deadlift. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.
10min
WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion
Glute activation circuit 10 yards each, hip flexor stretch 60 sec each side, band pull- apart 3×10
a) Open 16.4 tai La 19.3. tai
For time
Row 500m
rest 1min
Row 1000m
rest 2min
Row 1500m
rest 3min
4 rounds of 50 DU’s and 30 Air Squats
WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion
Glute activation circuit 10 yards each, hip flexor stretch 60 sec each side, band pull- apart 3×10
+ muuta länmittelyä tarpeen mukaan
20min
*** THE OPEN 16.4***
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts @100/70
55 wall-ball shots
55-calorie row
55 handstand push-ups
or
a) POWER SNATCH + SNATCH
5x 1
Work at 80% of your 1RM Snatch in Week 1.
75% in Week 2. 80% in Week 3. 75% in Week 4. 80% in Week 5.
b) CLEAN
5x 1
Work at 85% of your 1RM Clean & Jerk in Week 1.
80% in Week 2. 85% in Week 3. 80% in Week 4. 85% in Week 5.
E90sec
c) THRUSTER
4x 1
Work at 75% of your 1RM Clean & Jerk in Week 1.
70% in Week 2. 75% in Week 3. 70% in Week 4. 75% in Week 5.
E90sec
a+b+c 20min
d) STRICT C2B 4x 8
Band assisted if necessary
e) COMPLEX
Superset for 3 rds
Isometric Back Extension 45sec
Barbell Step Ups 6 each leg, 12 total- keep it light
d+e 15min
Mobility for top 3 issues
WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion
Glute activation circuit 60sec each, hip flexor stretch 30 sec each, band pull- apart 30sec x2
15min
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
Dynamic WU+ band glute activation circuit.
6min AMRAP of
6 KB Clean+ FS+ Push Press- complex and 3 Pull Ups/ MU/ RR.
6min EMOM of
8 Deadlift @80/60 max 40%1RM+ 8 Push Ups.
6 min EMOM of
20 DU’s ( 40 singles)+ 2 HSPU
WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion
Glute activation circuit, hip flexor stretch, band pull- apart
10min
a) CLEAN
Work to a single at 90% of 1RM C&J.
Target 5kg increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 130kg.
15min
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 increase / week if work sets are above 130kg.
Target 2.5kg increase / week if work sets are below 130kg.
5min
c) JERK FROM THE RIG 4×2
Work at 80% 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.
10min
d) FRONT SQUAT 4×3
Work at 80% of 1RM Front Squat.
Target 5kg increase / week if work sets are above 120kg.
Target 2.5kg increase / week if work sets are below 120kg.
10min
e) For Time
3rds of
8 Dips
+
10 Ring Row
followed by
3rds of
5 Box Jump ( challenging height)
+
8 Wall Ball ( maximum height)
CAP 10min
Mobility, pick 3 issues and work on them.
WU
2 Sets of 10 Yards Each:
Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion
Glute activation circuit, hip flexor stretch, band pull- apart
20 Tiptoe Snatch @stick
a) SNATCH
No Hook Grip, no moving the feet. Work at 70% of 1RM Snatch.
5x 1
b) BACK SQUAT
Work at 80% of 1RM Back Squat.
4×3
c) STIFF LEG DEADLIFT
Work at 65% of 1RM Deadlift.
4×6
d) Oheiset
Supersets for 3 rds
10 GH Raise
12 DB Split Squat ( 6/ leg)