Deadlift
6-5-5-6 3-4 reps in tank

Close grip bench press 5×5; rest 3mins

rowing intervals

250m row fast
150m row faster
250m row fast
150m row faster
250m row fast

rest 2min between rows

LIGHT-MODERATE WEEK 2/10

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WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

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VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
*ninja= no feet= samalle jalalle
2-3[3+3+3]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2×2[2+1]@barbell, 2+1@50%, 2+1@60%, 2+1@65%, rest btw sets 2min

SNATCH
3@70-73%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
2-3[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
2×2[1+1+1]@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, 1+1+1@75%, rest btw sets 2min

CLEAN + JERK
1+1@80-86%, rest btw sets 2min

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FRONT SQUAT
3@up to 80%, rest btw sets 2min

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DEFICIT SNATCH LIFT OFF + SNATCH PULL slow down *full foot
2-3[2+3]@90% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
10@~43-49% bw LAT PULLDOWN *lapiokahva

Rest as needed

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video: PENDLAY ROW

video: DB L SEATED PRESS

video: DB BENCH SEATED PRESS

video: LAT PULLDOWN *lapiokahva

For Time:
4 Rounds:
15/12cal Ski / Row
10m SA DB OH Walking Lunges L+R 20/15kg
3 Wall Walks
30m Skillmill Sled Push (7/6)
——— Rest 5min ———
4 Rounds:
10 Shuttle Runs 7,5m
10 DB Power Snatches 20/15kg
10 Pull-ups
30m Skillmill Sled Push (7/6)

5 Supersets:
4 Weighted Pull Ups
12 Standing Alt DB Bicep Curls
- Rest as needed btw sets

Bike&row

6-8rounds:
5min easy / 1min fast
A) bike
B) row
(A+B+A+B...)
Target hr zone PK2 / no rest between machines

High hang squat clean
4x 3 @ build up to heavy set

Power clean + squat clean
1x 2 + 2 @65%
1x 2 + 2 @70%
3x 2 + 2 @75-85%

Extra: Jerk from rack

A.1) Power clean + push press+ squat jerk w/pause atg
1+1+1 10min

B.1) Split jerk w/3.sec pause @dip
5×2

C.1) Split jerk from rack
6×2 @75%

D.1) Push press
6×2 @95% of 3rm

E.) 3×
1.)Dumbell pullover ×10
2.) Goblet squat × 15
3.) Box jump ×4

For Time

30 Toes to Bar

40 Db Goblet Squats (22.5/15)

50 Ring Pushups

40 Db Goblet Squats

30 Toes to Bar