Back Squat

6 x 3 @ 70-80% ( RIR 2+ )

Go every 3:00

2x400m Hölkkä

Juoksu tekniikka

4x 50m Sprintti

4x400m Juoksu 90 sek palautus

MODERATE-LIGHT WEEK 6/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× + 5×/side + 10× ELBOW SIDE PLANK HIP RAISE *left side + HIGH PLANK SHOULDER TAP + ELBOW SIDE PLANK HIP RAISE *right side

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

5×/side Plate 90/90 ARMBAR with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

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video: Elbow Side Plank Hip Raises
video: High Plank Shoulder Taps

video: 90/90 ArmBar

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SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 3× 1+1+1@60% /or/ 3× 1+1+1@55%, sn-%, rest 2min

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CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 3× 1+1+1@60% /or/ 3× 1+1+1@55%, jerk-%, rest 2min

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FRONT SQUAT
3×3@70-75%, rest 2min

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CLEAN PULL *use straps
2×3@85%, cl dl-%, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

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8-12×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

8-12× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

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8-12×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

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20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

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video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

Deadlift ( Deadstop, without belt )

7-7-7-5-5-5, building

Go every 3:00

Aikaa vastaan

400m Juoksu/kone
30 Rive ja työntö 50/35 kg
400m Juoksu/kone

Deadlift

6-4-2
6-4-2
6-4-2

Go every 3:00

3 x AMRAP10 3min rest between amraps.

ZONE 1
200m row
15m DDB walking lunge

ZONE 2
200m ski
15m burpee broad jump

ZONE 3
200m run
20 DKB deadlift

Rpe 4

Tavoitteena on pitää jokainen 10 minuutin työjakso tasaisena. Lähde maltilla liikkeelle, jotta annettu ohje toteutuu. Treenin jälkeen pitää olla fiilis, että oisit pystynyt tehdä ainakin vielä yhden 10 minuutin vedon.

A)
EMOM 10 mins
2 Power Snatch @75-80% of 1rm
- Drop n go!

B)
Partner Workout

RELAY style
10 rounds for time (5/person)
5 Hang power Snatch @50/35kg
10 cal row
5 Hang Power Snatch

One person completes a full round then switch!
Goal : Unbroken snatches each set!
Timecap: 15 mins

Shoulder press 4x9

In Pair

AMRAP 36
120 Cal @machine x
120 Cal @machine y