MODERATE-HEAVY WEEK 6/18

---

WARM UP 10-15min

Do your own 5 min warm-up

--

5min TABATA 2 rounds, work on 30s : no shoes

1: PLATE PULLOVER with LEG LIFTS alaselkä lattiassa
2: BURPEE POP SQUAT
3: BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen
4: PLATE WEIGHTED SUMO DEADLIFT with both SIDE SQUAT tee sumo dl jonka jälkeen molemmille puolille sivukyykky
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

--

video: Plate PullOver with Leg Lifts

video: Burpee Pop Squat
https://www.instagram.com/reel/CxlkOzpv_d6/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Back/Reverse lunge PLATE Rotational Lift

---

SNATCH HIGH PULL from MID-THIGH + NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE *ninja = no feet/jump, the height of the bar is 5cm below knee
3-4× 1+3@65-70%, sn-%, rest 1,5-2min

---

PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, pp-%, rest 2-3min

---

CLEAN PULL + CLEAN PULL from BELOW KNEE to MID-THIGH + CLEAN PULL from BELOW KNEE *use straps
3× 1+3+1@80%, jerk-%, rest 2-3min

---

video: Snatch with No Jump from Power Position - videolla malli no jump snatch = ninja snatch - tehdään samalla idealla pukeilta puolesta reidestä

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

8-12×/side BARBELL WINDSHIELD WIPER *kierrä tankoa vastasuuntaan

15-20× DUAL DB SEATED PRESS *hands external rotation, without back support

15-20× REVERSE HYPER

--

video: BARBELLWINDSHIELD WIPER *videolla ei tangon vastakiertoa

video: SEATED DB PRESS

video: REVERSE HYPER

0:30

---

KEHONHUOLTOA!