Raaka te riip ap+Vapu+Vala
4sarjaa
-3+3+3 @60%

Pystypunnerrus te-otteella syväkyykyssä
3sarjaa
-8 @tanko

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-65-70-70% of 1rm
rest 2-3 min bwn set
Strict Press 4x5reps@60-65-70-70% (start each rep as single/pause on front rack)
rest 2-3 min bwn set
Thrusters 5+5+3+2+1 reps @70-80-85-90-100% of 1rm
rest as needed bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 12 deadlifts + 9 hang power cleans + 6 push jerk @60/42.5kg (add +5-10kg to barbell from last time)
2) 40 sec of fast ski erg
3) amrap of squat cleans
4) rest minute

MODERATE WEEK 9/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× DEADMAN TO BARBARIAN *plate

8-10×/side WEIGHT SHIFT *plate

8-10×/side STANDING PLATE TWIST

8-10× BANB PULL APART

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Plate Weight Shift

video: Standing Plate Twist

video: Band Pull Apart

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL from BELOW KNEE + NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 1,5-2min

NINJA POWER CLEAN + NINJA CLEAN + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 2+2+1+2@64-68% or 2+2+1+2@up to 64-68%, 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!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, bs-%, rest 2-3min

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DEFICIT SNATCH PULL *use straps
3×5@75-80%, sn-%, rest 2-3min

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video: Deficit Snatch Pull

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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× NARROW PUSH UPS

8-12× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

8-12× DB BENCH PRESS

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video: NARROW PUSH UPS

video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva

0:31

video: DB BENCH PRESS

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KEHONHUOLTOA!

25min laadukkaasti

2-3 taitoliikettä
90s kevyt kone

Pystypunnerrus 3x5x70%

Pystypunnerrus vastaotteelle 3x20

Ojentajat taljassa/kumpparilla 3x10-15 / käsi
-yhdellä kädellä

Pystysoutu käsipainolla 3x20 / käsi
-yhdellä kädellä

"Sharing is caring”

YGIG
40 min AMRAP:

40 front squat 70/50
27 Clean & Jerk 70/50
2 bar muscle up

Sing ”happy birthday”

3x 6 V0

Kulmasoutu tangolla
Hauiskääntö
Ranskalainen punnerrus

Nousu raskaaseen ykköseen

1-2-3-4-5-6-7-8-9-10....1 @ 45-65%
Tauot 30-90 sekuntia nostojen välillä. Isompi kuorma kun viimeksi ja voit harjoitella nyt low bar back squats. Lepo aikaa on pidennetty.