MODERATE WEEK 1/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER

12 CRUNCHES with PLATE PULLOVER

6 GOBLET SQUAT *7-10 cm platform under the heels

20sec WALL HANDSTAND HOLD

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MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
4-5[3+3+3]@up to 40-45% sn-%, rest between sets 2min

HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3-4[1+2+2+1]@up to 57-65% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT + JERK
1+2+2+1@barbell, 2-3[1+2+2+1]@up to 57-65 jerk-%, rest between sets 2min

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BACK SQUAT JUMP
4x3@20% bs-%, rest between sets 2min

video:

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FRONT SQUAT + BACK SQUAT
3[2+3]@65-75% fs-%, rest between sets 3min

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SNATCH PULL from Above Knee *full foot + TRAP PULL
3-4[4+2]@85% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BENT OVER ROW *sn grip
8+8 BANDED 1-LEG DB RDL

Rest as needed

video: BANDED 1-LEG DB RDL

Back Squat

4-4-4, use same weight across
2-2-2, use same weight across

Send Off 3:00

B1) 3 rounds for quality
HS-walk with turn 5m+5m
1+1+1+1 bar MU + pull over
4 dragon flags
3+3 pistol squat with 3s stop at the bottom

Scaled
3 rounds for quality
20-40 shoulder taps, facing the wall
4 strict C2B / pull ups 4 strict T2B/ leg raises
24 hollow rocks
12 alternating side squats

Rest day - what did you do?

Partner workout

AMRAP10
6 rope climb
30 box jump 60/50

Rest 2min

AMRAP10
6 wall walk
30 toes to rings

*Share repetitions as you like with partner in AMRAP's

Warm Up
2 rounds
1.5 min cardio
10/10 lateral box step ups
12-16 db power clean&push press
12-16 hollow rocks
then some dynamic streching before prepping for squats

Strenght
FS/BS Squat Program Practise 2
3x3 pause front squat @50-60%, as explosive as you can!
3x2 back squats @60% as exposive as you can!
rest 2-3 min bwn sets

prep for weightlifting

Emom 6
2 squat snatch @60-65%
rest few minutes and start c&j
Emom 6
2 clean&jerks @60-65%

High hang clean x2 + Jerk x1 x5
(Heavy sets)

Bench Press

4-3-2-1-4-3-2-1

Go Every 2:30

EMOM x 5 MINUTES
1-2 Bar Muscle-Ups
or
2-4 Unbroken Kipping Chest to Bar Pull-Ups / Regular Kip Pull-Ups
or
2-4 Partner Assisted Strict Pull-Ups
Remember the goal is develop the strict strength first.