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)
WU)
4 rounds of
10 Tiptoe Snatch @stick
20 DU’s
Mobility
a) Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 34kg/25kg
3 bar muscle-ups
( MU Skaalaukset: 5 jumping chest-to-bar pull-ups, 5 chest-to-bar pull-ups)
b) Chipper
50- 30- 10
KBS @24/16kg
Wall Ball
WU)
1x 500m Row
3 rounds of
10 KB Front Squat
10 Tiptoe Snatch
a) BS
60% x5, 65% x5, 70% x5, 75% x5, 80% x5
b) Power Snatch
50% x5, 60% x5, 65% x5, 70% x5, 65% x5
c) EMOM7
5 Push Press @65/40
11 KBS @24/16
| Mobility |
| Pick 3 mob problems |
| 20 minutes work on each |
WU
50m bear walk with KB ( kuljeta kuten haluat)
50 KBS
50+ DU’s ( nopeimmat hyppäävät kannustuksen vuoksi yhtä pitkään kuin hitaimmat)
30 Tiptoe High Pull+ Snatch @stick
Forearm ” foam” rolling
A)
E90SEC for 15rds
1C&1J @50%-max
B)
EMOM10
5 Burpee
40m Viivajuoksu
WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 KB Ski Swings ( 5+5)
10 KB FS ( 5+5)
Forearm ” foam” rolling
A)
Handstand practice
B)
Front Lever practice
C)
15-12-9-6-3
Deadlift @bodyweight
KB OHS @2x 20/12
WU
3 rounds of
10 Scapular Push Ups
10 Scapular Pull Ups
10 Snatch Balance @stick/ bar
KB Snatch technique
A)
E3M for 6 rounds
3 High Hang Clean from single grip
B)
5 rounds of
3+3 KB Snatch
10 Box Jumps
5 C2B
5 Ring Dip/ Dip, weighted if possible