Partner wod

You go, I Go ( 32 mins Total time )
AMRAP 4 min.
6 unbroken power snatch@43/30kg
-straight into-
AMRAP 4 min.
Max calories bike/row
-rest 4 min.-
AMRAP 4 min.
6 unbroken clean and jerk@50/35kg
-straight into-
AMRAP 4 min.
Max calories bike/row
-rest 4 min.-
AMRAP 4 min.
12 unbroken deadlift@80/55kg
-straight into-
AMRAP 4 min.
max calories bike/row

Shoulder Press

5 x 4

Go every 2:30

YGIG 20min

6 MU tai Rengasdippiä tai -punnerrusta
16 Thrusteria 35/25 kg
34 Cal

*Toistot saa jakaa miten vaan

MODERATE WEEK 1/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes

1: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION left hand *selinmakuulla lonkka koukussa suorat jalat kohti kattoa, yhden suoran käden vienti päänvierestä lähelle lattiaa - alaselkä pysyy lattiassa - vatsalihakset aktiiviset
2: HAND RELEASE BURPEES // LYING TOES TO BAR *tee toinen liike toisella kierroksella
3: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION *right hand
4: Alternating WEIGHTED COSSACK or SIDE SQUAT *kirein suunta
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Single arm Plate PullOver muutoin liike kuin videolla, mutta nosta suorat jalat kohti kattoa ja pidä koko liikkeen ajan

video: Hand Release Burpees

video: Lying Toes to Bar

video: alt. weighted cossack squat *takaketju/lähentäjät

video: alt. side squat *tee kuormalla, lähentäjät

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DIP SNATCH HIGH PULL + DIP NINJA POWER SNATCH + DIP NINJA SNATCH
*ninja = no feet/jump
3-4× 2+2+2@barbell - 30%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH *ninja = no feet/jump, the height of the bar is mid-thigh.
5-6× 2+2@55-58%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, pp-%, rest 2-3min

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SLOW ECCENTRIC PAUSE CLEAN PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@65-70%, jerk-%, rest 2-3min

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video: dip snatch pull - tehdään high pull, videolla normaaliveto

video: dip power snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: dip snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: Snatch with No Jump from Power Position - videolla malli no jump snatch = ninja snatch - tehdään samalla idealla pukeilta puolesta reidestä

video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

10-15× PRESS IN SNATCH *barbell

15-20× SEATED GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESS IN SNATCH

video: SEATED GOOD MORNING

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KEHONHUOLTOA!

Back Squats

8-8-8-8-8-8

Go Every 3:00

4x4min ON 2min OFF

A)
400m juoksua/konetta
AMRAP: 10 boxihyppyä 12 KP-tempausta

B) "Mary"
5 HSPU
10 Pistoolikyykkyä (5+5)
15 Leukaa tai rengassoutua

Voima
E2MOM, 5rds
Hang power clean 3

Metcon
3rds for time:
Air squat 15
DL 10
Hang power clean 5

Hang Squat Clean 2 RM

Kyykky 2x1 (95-98%)

Maastaveto 3x1x80%

Pystysoutu käsipainoilla 4x15-20

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%,1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min