E2,5min x6
8 alt back rack reverse lunges
16 alt single leg vups

MODERATE-LIGHT WEEK 8/18

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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× BRIDGE WITH PRESS TO PULLOVER

8-10× BURPEE to PLATE

5×/side GOOD MORNING HIP HINGE with BACK LUNGE *plate btn

5×/side SIDE / COSSACK SQUAT

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Bridge with press to pullover

video: Burpee To Plate

video: Good Morning Hip Hinge and Lunge

video: SIDE SQUAT / COSSACK SQUAT

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

NINJA POWER SNATCH + NINJA SNATCH *ninja = no feet/jump
3-4× 2+2@62-68%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, 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@40%, 5@50%, 5@60%, pp-%, rest 2-3min

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DEFICIT CLEAN PULL *use straps
3×5@70-75%, jerk-%, rest 2-3min

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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

20× BARBELL SIDE BEND

4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

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video: BARBELL SIDE BEND

video: SEATED DB PRESS

video: BACK EXTENSION with WEIGHT

0:37

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KEHONHUOLTOA!

For time :

Row 500/450m
30 Box Step Overs 24"/20"
20 Kettlebell Swing 24/16kg
10 Deadlift 70/50kg

TC 10

*RPE 8-9
*increase from last week

-clean pull + hang squat clean + squat clean

*RPE 8-9
*increase from last week

Overhead squat 3x15

*split both side 1+1
2× 1+2+2+2@barbell, 1+2+2+2@up to 68-71%, jerk-%, rest btw sets 2min

2×3@barbell, 3@up to 71-76%, sn-%, rest btw sets 2min

MODERATE - HEAVY WEEK 6/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 3×/side + 20× + 10×/side + 3×/side +5×
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
HALF ROLL TO COMBAT STANCE +
STANDING PANCAKE +
ELEPHANT WALKS +
SHOULDER EXTENSION to CROSS CRUNCH +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
*jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2×2× 1+1+1+1+1+1@barbell, rest btw sets 2min

SNATCH
2×3@barbell, 3@up to 71-76%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + MUSCLE CLEAN IN CLEAN + PUSH JERK
*jää tall:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen fs ylös *push jerk - niijaus alle
2×2× 1+1+1+1+2@barbell, rest btw sets 2min

POWER CLEAN + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2× 1+2+2+2@barbell, 1+2+2+2@up to 68-71%, jerk-%, rest btw sets 2min

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DEFICIT CLEAN DEADLIFT with SLOW ECCENTRICS *3-6 seconds slow eccentric *put a rubber mat under your feet *you can use straps
3@barbell, 3-4×3@up to moderate heavy weight, rest btw sets 3-4min

...jatka edellisestä kuormasta nousua työnmaastavedolla päivän 3 toiston maksimiin - jätä 1 toiston vara.

CLEAN DEADLIFT *you can use straps
3@up to the maximal weight of the day - nearly 3RM - NO FAILURE - 1 reps in reverse! rest btw sets 5-8min

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video: PRESS IN SNATCH

video: DEFICIT CLEAN DEADLIFT with SLOW ECCENTRICS 1:34

video: CLEAN DEADLIFT

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 12 reps, rest 45sec, SET 2: 10 reps, rest 60sec

12× + 10× DB BENCH PRESS

12× + 10× LAT PULLDOWN *wide grip

6+6× + 5+5× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

12× + 10× DB ZOTTMAN CURL

12× + 10× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 45 seconds, SET 2 rest 60 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

Warm Up
3-5 min of cardio machine work as overall warm up for body
:15-20 parallette l-sit hod
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 2 rounds
8 db bench press, add weight
4-6 chin ups (banded chin ups at start)

Strenght
Dumbbell Bench Press 12+12+8+8+8 reps
perform 6-6-4-4-4 weighted chin ups right after
rest 2.5-3.5 min bwn sets

Skill/Condtioning/Quality training
3 sets
30 sec of drag rope du / double unders training
3-4 wall walks
30 sec of drag rope du / double unders training
quality set of ring or bar muscle ups (goal 2-8 reps)
rest 1:1 bwn sets

Metcon
3 rounds
8-12 toes to bars
8-12 box jump overs 60/75cm
7.5-15m hs walk
straight to
2 rounds
12-16 toes to bars
12-16 box jump overs 60/75cm
10-20m hs walk
straight to
12-16 burpee c2b pull ups / burpee pull ups