Warm Up
2 min ski erg + 2 min bike erg + 2 min rowing
then 2 rounds
10 hand released push ups
:30 push up plank hold
5-10 hardened ring row
:30 active bar hanging

Strenght
Dumbbell Bench Press 10+10+6+6+6 reps
perform 5-5-3-3-3 weighted chin ups right after
rest 2.5-3.5 min bwn sets

Metcon
4-5 sets
15-25 drag rope du or 40-60 du's
10-15 ghd sit ups
10-20m hs walk (2x5-7.5m)
10-15 c2b pull ups or pull ups
15-25 drag rope du or 40-60 du's
rest 1:1 bwn sets

Accesory Work
2-3 sets for quality

10 double db power cleans@22.5/15kg's
10 alt hand bicep curls@22.5/15kg's
10 tempo bench press@22.5/15kg's
10 alt hand incline bench press @15/10kg's
20 weighted russian twists@10kg
20 weighted russian twists@5kg
rest 2-3 min bwn sets

Clean and jerk

8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

*split both side 1+1

2× 1+2+2+2@barbell, 1+2+2+2@up to 63-68%, jerk-%, rest btw sets 2min

2×3@barbell, 3@up to 68-73%, sn-%, rest btw sets 2min

Week 2:
3x9

MODERATE-HEAVY WEEK 6/18

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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: 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

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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

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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

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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@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

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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

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

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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!

Every 1:30 secs for 9 mins, alternating between: ( 3 rounds )
5 Strict Pull-ups + 5 Strict Toes-to-bars / sc.: 3 negative pull up + 6 V - Up
Wall Facing Handstand Hold, 40 secs + Handstand walk 4-6m / sc.: 2 x ( wall walk + 15 sec HS hold )

Split Squat ( Barbell on back )

6 x ( 3 + 3 ), building

Go every 3:00

Bench Press

2-3-4-5-3-2-1, building heavy

Go Every 3:00

Find heavy 5rep backsquat