MODERATE HEAVY WEEK 6/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRD DOG & HINDU PUSH UP

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRDDOG & HINDU PUSH UP

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2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 PAUSE CLEAN PULL *pause 2cm floor + knee + power position
3 CLEAN PULL to PWR position
3 CLEAN HIGH PULL *first reps full foot

3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN
3 NINJA CLEAN

3 SLOW MOTION CLEAN
PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER CLEAN + TALL CLEAN
1+1@up to 50% sn-% pal 1min

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BLOCKS CLEAN *bb below knee
2@83%, 2@85%, 1-2@88%, 2@83%, 2@85%, 1-2@88% pal 2min

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REBOUND JERK
2-3x3@up to 60% jerk-% pal 2min

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JERK DRIVE + SPLIT JERK
1+2@83%, 1+2@85%, 1+1@88%, 1+2@83%, 1+2@85%, 1+1@88% pal 2min

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DEFICIT SNATCH HIGH PULL *first reps full foot
4x5@88% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 REVERSE CRUNCH
10@DB 1-ARM OH LUNGE
10@BB BENT OVER ROW *vastaote

E75s x12:
Power clean & paused push jerk

Eli homma menee
1 min soutu, 1min hiihto, 1 min pyörä
2 min soutu, 2 min hiihto, 2 min pyörä.. jne. Taukoja sen mukaan kun tuntuu, tavoite n.55 min kokonaisuus.
Pidä syke aerobisella alueella, eli rauhallisesti etenee.

4 sets
10 Barbell Bench Presses
10+10 one arm kb bent over rows
10 bicep curls
15 dumbbell or kb french presses
*For Quality 16 min work

Warm Up
30/24 calorie row
30/24 calorie ab
then 3 rounds
50 single unders + 10 goblet squats

Strenght
Power Clean + Push Jerk 5x2+2 reps @68-73% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-12-8-5 and 1-2x5 reps @40-45-55-65 and 71%
rest 2-2.5 min

Metcon
Emom 28 or 32 (masters 45+ 7 rounds)
1) Rowing x 15-13/12-10 (max 45s)
2) Toes to bars x 6-12 reps (max 30s)
3) Air Bike x 12-9/9-7 cal (max 45s) (tarkoitus pitää mod/fast pace)
4) 3-5 sandbag cleans @35-45/55-68kg (max 30s)

Accessory Work
3x15/15 seated db press @5-10/10-15kg
3x15-20 hamstring curls on rower
3x30 medball russian twits + 20 knee tucks
rest as needed

Rive ja työntö

A) 10-8-6-4-2 for time
Push-up
After each set perform 2 legless rope climb

Rest until 12min, then

B) 10-8-6-4-2 for time
Ring row
After each set perform 2 wall walk

Time cap 24min

EMOM 15 mins
1. min:1 round DB DT @2x22,5/15kg
2.min: 10 over under @60/50cm
3. min: 40 sec for arm plank

5 rounds for quality of:
6/6 Barbell Single Leg Deadlifts, pick load
15 Weighted GHD Back Extensions, pick load
- Rest as needed

20min amrap
50cal ergo
30 sit up
40cal ergo
30 sit up
30cal ergo
30 sit up
20cal ergo
30 sit up
10cal ergo
30 sit up
* -rest of time burpee*