MODERATE WEEK 2/18

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WARM UP 10-15min

Do your own 5 min warm-up

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

1: DB/PLATE Alternating OH CURTSY SQUAT
2: DB/PLATE WEIGHT SHIFT *left side
3: Alternating SINGLE ARM DB DEVIL'S PRESS
4: DB/PLATE WEIGHT SHIFT *right side
5: BARBELL BACK RACK ELBOW ROTATIONS // BARBELL TURTLE SQUAT *tee toinen liike toisella kierroksella *turtle squat - tanko ei lepää harteilla

video: Alternating OH Curtsy Squats

video: kb/db/plate weight shift

video: Alternating Single Arm Devil's Press

video: back rack elbow rotations

video: turtle squat
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link

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DIP CLEAN HIGH PULL + DIP NINJA POWER CLEAN + DIP NINJA CLEAN + TALL POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
3-4× 2+2+2+2+2@barbell - 40%, jerk-%, rest 1,5-2min

BLOCK NINJA POWER CLEAN from KNEE + NINJA CLEAN from KNEE + PAUSE POWER JERK + PAUSE SPLIT JERK
*ninja = no feet/jump, barbell knee high, jerks 2-3s pause in the dip position, split jerk both side 1+1
5-6× 1+2+1+2@53-56%, jerk-%, rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, bs-%, rest 2-3min

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SLOW ECCENTRIC PAUSE SNATCH PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@70-75%, sn-%, rest 2-3min

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video: dip clean pull - tehdään high pull, videolla normaaliveto

video: dip power clean

video: dip clean

video: clean with No Jump/feet - videolla malli no jump clean = ninja clean - tehdään samalla idealla pukeilta puolesta reidestä

video: tall power jerk / split jerk

video: pause power jerk / split jerk

video: pause snatch pull esimerkki

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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

15×/side BANDED PALLOF PRESS with ROTATION

15-20× DUAL SEATED ARNOLD PRESS

15-20× AB ROLL OUT

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video: BANDED PALLOF PRESS with ROTATION

video: DUAL SEATED ARNOLD PRESS

video: AB ROLL OUT

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KEHONHUOLTOA!

MODERATE WEEK 2/18

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WARM UP 10-15min

Do your own 5 min warm-up

--

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

1: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION left hand *selinmakuulla lonkka koukussa suorat jalat kohti kattoa, yhden suoran käden vienti päänvierestä lähelle lattiaa - alaselkä pysyy lattiassa - vatsalihakset aktiiviset
2: HAND RELEASE BURPEES // LYING TOES TO BAR *tee toinen liike toisella kierroksella
3: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION *right hand
4: Alternating WEIGHTED COSSACK or SIDE SQUAT *kirein suunta
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Single arm Plate PullOver muutoin liike kuin videolla, mutta nosta suorat jalat kohti kattoa ja pidä koko liikkeen ajan

video: Hand Release Burpees

video: Lying Toes to Bar

video: alt. weighted cossack squat *takaketju/lähentäjät

video: alt. side squat *tee kuormalla, lähentäjät

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DIP SNATCH HIGH PULL + DIP NINJA POWER SNATCH + DIP NINJA SNATCH
*ninja = no feet/jump
3-4× 2+2+2@barbell - 40%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH *ninja = no feet/jump, the height of the bar is mid-thigh.
5-6× 2+2@58-63%, sn-%, rest 1,5-2min

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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@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, pp-%, rest 2-3min

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SLOW ECCENTRIC PAUSE CLEAN PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@70-75%, jerk-%, rest 2-3min

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video: dip snatch pull - tehdään high pull, videolla normaaliveto

video: dip power snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: dip snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

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

video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

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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

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video: BARBELLWINDSHIELD WIPER *videolla ei tangon vastakiertoa

video: SEATED DB PRESS

video: REVERSE HYPER

0:30

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KEHONHUOLTOA!

For 20 minutes:

• 1min on/1min off

For calories.

Vauhtipunnerrus 5-4-3-2-1

A)
Emom 24
1) 45s Kone
2) 6-12m Askelkyykkykävely (2xkp farmarikanto)
3) 45s Burpee+ boxille askellus
4) Lepo
RPE 7-8

B)
Juoksu risteykselle ja takaisin
500m konetta
Juoksu risteykselle ja takaisin
50 Seinäpalloa
Juoksu risteykselle ja takaisin
RPE 8-9

C)
Loppuaika jähy
3min easy kone tai hölkkä
8 kyykystä ojennus
5+5 rintarangan kierto
RPE 3-4

Warm Up
2 rounds
2 min running/air bike
5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 36 at 75-85% effort (3 rounds)
1) double kb thrusters x 6-8 reps @16/24kg's
2) double kb hang squat cleans x 6-8 reps @16/24kg's
3) 3-5 pull ups + 6-10 push ups + 9-15 air squats (sub 50 sec)
4) rest minute
5) ghd sit ups or toes to bars x 10-15 reps
6) burpee box jump, step down x 4-6 reps (50/60cm)
7) weighted box step overs x 8-12 reps with single kb (50/60cm)
8) rest minute
9) double unders x 30-40 seconds
10) bar muscle ups/burpee c2b pull ups/pull ups x 4-6 reps
11) hs walking x 30-40 seconds
12) rest minute

Cool down
5-10 min recovery bike / air bike / jog&walk

Partner workout

For time
8 rounds ( relay style 4-4)
10 sand bag squat @45/30kg
20 m sand bag carry
30 double under / 60 single under

then
8 rounds ( relay style 4-4)
10/ 7 machine cal
8 burpee over rower or bar
6 kipping pull up / jumping pull up

then
8 rounds ( relay style 4-4)
10 incline push up on box
8 dumbell box step over @2x22,5/15kg , 50cm
6 devil press

Timecap: 36 mins

50 minutes of :

4-6 minutes any Machine or Run
0:30 Active Hang
15 Push-Ups
20 Reverse Lunges w/ DB´S
5 Scapular Pull-Ups
1:00 Plank

MODERATE WEEK 1/18

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WARM UP 10-15min

Do your own 5 min warm-up

--

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

1: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION left hand *selinmakuulla lonkka koukussa suorat jalat kohti kattoa, yhden suoran käden vienti päänvierestä lähelle lattiaa - alaselkä pysyy lattiassa - vatsalihakset aktiiviset
2: HAND RELEASE BURPEES // LYING TOES TO BAR *tee toinen liike toisella kierroksella
3: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION *right hand
4: Alternating WEIGHTED COSSACK or SIDE SQUAT *kirein suunta
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Single arm Plate PullOver muutoin liike kuin videolla, mutta nosta suorat jalat kohti kattoa ja pidä koko liikkeen ajan

video: Hand Release Burpees

video: Lying Toes to Bar

video: alt. weighted cossack squat *takaketju/lähentäjät

video: alt. side squat *tee kuormalla, lähentäjät

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DIP SNATCH HIGH PULL + DIP NINJA POWER SNATCH + DIP NINJA SNATCH
*ninja = no feet/jump
3-4× 2+2+2@barbell - 30%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH *ninja = no feet/jump, the height of the bar is mid-thigh.
5-6× 2+2@55-58%, sn-%, rest 1,5-2min

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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!
4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min

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SLOW ECCENTRIC PAUSE CLEAN PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@65-70%, jerk-%, rest 2-3min

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video: dip snatch pull - tehdään high pull, videolla normaaliveto

video: dip power snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: dip snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

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

video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

---

---

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

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

10-15× PRESS IN SNATCH *barbell

15-20× SEATED GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESS IN SNATCH

video: SEATED GOOD MORNING

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KEHONHUOLTOA!

Back Squats

8-8-8-8-8-8

Go Every 3:00