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

5 x 5 (72% of 1RM)

EMOM 12

1 minute : Kettlebell Swing 24/16kg
2 minute : Rest
3 minute : Push-Ups
4 minute : Rest

AMRAP

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 1x2+3 reps@65% and 3x2+2reps@75-80-85% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 5+4+4+4reps@65-75-80-85% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x4 reps @80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 7 deadlifts + 5 hang power cleans + 3 push jerk @70/50kg (add 5-10kg from last time)
2) 20-25 ghd sit ups
3) 3 power cleans + 3 front squat + 3 push jerks @70/50kg (add +5-10kg from last time)
4) rest minute

Deadlift

3 x 8
3 x 6
3 x 4

SO 2:45

A)
12min YGIG
16 cal kone
10 Seinäpalloa
10 Boxihyppyä
RPE 7-8

B)
Aikaa vastaan
1km juoksu tai kone (2km fillari)
48m Burpee boardjump
1km juoksu tai kone
30 (1=molemmat jalat) Askelkyykky painot sivuilla
1km juoksu tai kone
RPE 9-10
TC: 35min

C)
Jähy
Easy kone tai hölkkä
Kepillä olkapäät
Takareisi ja pakara venytykset

"Teams of three"

AMRAP 30

A)
machine
B)
200m Db/kb farmer carry
100 wallball
50m burpee broad jump

Ylöstyöntö + rive

3-4x 2+2+2
Veto pause polven alapuolella ja ylöpuolella
Power clean
Push press

4x 1+1+2
Power clean
Squat clean
Split jerk

4-5x 2
Squat clean