Deadlift

3-4-5-6-5-4-3

Go Every 3:00

Back Squat

8-8-8-8-8, building

Go every 3:00

MODERATE WEEK 2/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10×/side PALLOF PRESS IN SPLIT - heels up *haastetaan tasapainoa ja tehdään päkiällä, molemmat jalat

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG (a. video) alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (b. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH 3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PALLOF PRESS IN SPLIT

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a) video:

&
b) video:

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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SNATCH PULL to HOLD full extension + SNATCH HIGH PULL + TALL SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + SNATCH BALANCE
*hold full extension 1-2s, *high pull - elbows up *tall & drop - starting position with heels up
2×2× 1+1+1+1+1+1@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
1-2× 2+1@barbell, 2× 2+1@70-75%, 3× 2+1@75-80%, sn-%, rest btw sets 2min

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CLEAN - SPLIT JERK *split jerk to the other side on the next set, *Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible.

Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk.*

2×2@barbell, 2×2@53-56%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT + DOUBLE BOUNCE BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell, 2× 2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
3@up to 75-80%, rest btw sets 2min

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SNATCH PULL to HOLD + SNATCH PULL *1-2sec hold full extension
2× 2+2@80-85%, 2× 2+2@85-90%, sn-%, rest btw sets 2min

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video: CLEAN - JERK

video: DOUBLE BOUNCE BACK SQUAT

video: SNATCH PULL to HOLD
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.

video: SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

12× + 12× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

12× LANDMINE ROTATION

6× or 12× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

30s WEIGHTED CHINESE PLANK *kuorma lantion päälle

12×/side BARBELL FFE GOOD MORNING HIP HINGE & REAR LUNGE *FFE=Front Feet Elevated *lisää tarvittaessa kuormaa

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: CHINESE PLANK

video: GOOD MORNING HIP HINGE & REAR LUNGE 0:34 - videolla ei ole koroketta etujalan alla

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KEHONHUOLTOA!

Deadlift
5x8

LÄMMITTELY

3-4 Kierrosta, :40s töitä / :20s lepoa
1) Pyörä
2) Hiihto
3) Soutu

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KUNTOHARJOITUS

Aina alkavalla minuutilla 32:00 minuutin ajan:
1) 8-16 Cal pyörä
2) 8-16 Cal hiihto
3) 8-16 Cal soutu
4) Lepo

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HUOMIOITA

Harjoituksen tavoite on saada tavoitekalorit täyteen jokaisella minuutilla. Aikaa kalorien täyttymiseen pitäisi mennä noin 35-34 sekunttia.

Hyvin onnistuneessa harjoituksessa pystyt työskentelemään tasaisella temmolla koko harjoituksen läpi. RPE arviointina tämä tarkoittaisi noin 6-7/10 RPE tasoa eli heti alusta asti vauhti on “mukavasti epämukava.

AMRAP 40

1000m BikeErg
50 Double-unders
500/400m Row
24m DB Walking lunges @ 1 x 32.5/22.5kg (70/50lbs)
500/400m SkiErg

Overview. Another long, continuous conditioning piece built around steady machine work with simple movements layered in. Your goal is consistent rounds and controlled breathing from start to finish.
Effort. Work at a steady 7–8/10. You should be working consistently, breathing hard but under control, and able to keep moving without breaks. If you feel the need to rest/slow down early in the workout, the opening pace was too aggressive. Aim not to break either the DUs or lunges, rather pace as needed on the machines.
Feel. Heart rate will be high for this piece but breathing should still stay controlled throughout. Legs will feel progressively fatigued from the machines and lunges. The effort should feel steady but demanding.
Adaptation. Builds aerobic capacity and long-duration durability. Trains pacing discipline, efficiency in cyclical movements, and the ability to sustain output across mixed modalities without full recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace stay consistent across the full 40 minutes?
– Which movement caused the most fatigue/were hardest over time?
– Were you able to keep transitions smooth, or did you start to slow down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/Row/SkiErg → 400m Run, 32/26 (cal) Air bike OR repeat one of the other machines
Double-unders → reduce reps to 30 or 40/round → Speed rope steps
DB walking lunge → Lighter DB: 27.5/20kg (60/45lbs), 22.5/15kg (59/35lbs), 15/10kg (35/20lbs)

EMOM 16 min

1) 8 x T2B tai vatsalihasliike
2) 1 x Snatch + Over Head Lunges Squat Walk (2+2 steps )
3) 6 x UP Down
4) 8 x DB Biceps Curl (per käsi)

merkkaa OHS LUNGES SQUAT WALK

5-7 sets:
Establish a 1RM Weighted Chin-Up

Warm Up
Easy pace cardio
Tarkoitus on tehdä pidempi pk/vk treeni eli :
Kardiolaitteella tekeminen on ainoastaan kevyttä
palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
Harjoituksen on tarkoitus olla kevyt/keskitehoinen, cf liike nostaa sykettä enemmän ,
kardio tekeminen palauttelua tai easy pace tekemistä, hyvä hiki päälle.

Lämmittele alkuun foam rolling + streching ym yleistä ja sit homma käyntiin.

Part 1
Do 12 minutes of light run,bike erg, row, ski erg or light weight sledge pull/push easily
perform 10-20 ghd sit ups + 10-20 ghd back extensions every 4:00 (at 4:00,8:00 and 12:00)

rest 2-3 min

Part 2
Do 12 minutes of light run,bike erg, row, ski erg or light weight sledge pull/push easily
perform 10-20 kipping/butterfly pull ups + 10-20 push ups every 4:00 (at 4:00,8:00 and 12:00)

rest 2-3 min

Part 3
Do 12 minutes of light run,bike erg, row, ski erg or light weight sledge pull/push easily
perform 10-20 box jump, step down + 10-20 weighted box step overs @2x10/15kg 4:00 (at 4:00,8:00 and 12:00)

Accessory Work
3 sets
8+8 windmills @light weight (tarkasti ettei revähdä mitään)
16-20 pec flyes with 5-10kg's dbs or plates
16-20 weighted cossack squats with 5-10kg plate or dumbbell
rest 1.5-2.5 min bwn sets

8 x 4 min on / 1 min off

Option 1 -> alone as written
Option 2 -> in pairs, split the buy in part in half and the rest as you like but you go I go.

A) Buy in: 400m run + 20-40 box step ups (BW)
-> max reps burpee broad jumps

B) Buy in: 400 m row + 20-40 walking lunges (BW)
-> max reps wall balls