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

5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

LIGHT-MODERATE WEEK 4/18

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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: PLATE RDL to ALT. OH FORWARD LUNGE rdl jälkeen heti vuoronperään oh askelkyykky eteen
2: HIP MOBILITY: FIGURE FOUR COUNTER with REACH left side
3: PLATE KNEELING ROTATION to FORWARD PRESS polvillaan kierto ja eteen punnerrus, kierto (toinen suunta) eteen punnerrus
4: HIP MOBILITY: FIGURE FOUR COUNTER with REACH right side
5: PLATE TURTLE SQUAT kuorma ei lepää harteilla

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video: hip mob: Figure Four Counter with Reach

video: turtle squat - kuorma ei lepää harteilla
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link

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CLEAN HIGH PULL from MID-THIGH + NINJA POWER CLEAN from MID-THIGH + NINJA CLEAN from MID-THIGH + POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 35%, jerk-%, rest 1,5-2min

BLOCK NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, the height of the bar is 5cm below knee, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 1+3+1+2@55%, jerk-%, rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@30%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

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SNATCH PULL + SNATCH PULL from BELOW KNEE to MID-THIGH + SNATCH PULL from BELOW KNEE *use straps
3× 1+3+1@70%, sn-%, rest 2-3min

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VARKAUS PM-KISAAJAT:

POWER SNATCH + SNATCH
2×2× 2+2@barbell, 1+1@50%, 1+1@60%, 3×1× 1+1@70%, rest 2min

POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 1+1@50%, 1+1@60%, 3×1× 1+1@70%, rest 2min

FRONT SQUAT
3×3@80%, rest 3min

+SELKÄÄ, VATSAA

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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

15×/side BANDED PALLOF PRESS with ROTATION

15-20× DUAL SEATED ARNOLD PRESS

15-20× AB ROLL OUT

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video: BANDED PALLOF PRESS with ROTATION

video: DUAL SEATED ARNOLD PRESS

video: AB ROLL OUT

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KEHONHUOLTOA!

20 minutes of :

10 Jefferson
5 + 5 Pigeons
10 Medball pull overs
20 Dumbell pass trough
5 + 5 Windmills
8 Lizard, alternating

Rest 5 minutes

25 minutes of :

2 + 2 Turkish Get-ups
4 Kneeling Box Jumps / 3 Seiza Squat
8 + 8 Archer Ring Rows
3:00 Cardio

AMRAP 5

5 Deadlift 80/60kg
10 Jump Over Barbell

Deadlift

10-8-6-4-4-6-8-10

Go Every 2:30

15min, build to days heavy:
1 Power Snatch + 2 OHS
- This should be heavy, but keep it manageable. No fails!

Individual workout

For time:
4 rounds of:
12/10 Row, bike , ski Calories
5 Hang Squat Cleans@50/35kg
5 Push Jerks
-- then --
Rest 2 mins
-- then --
4 rounds of:
12/10 Row, bike , ski Calories
4 Hang Squat Cleans@60kg/43kg
4 Push Jerks
-- then --
Rest 2 mins
-- then --
4 rounds of:
12/10 Row, bike, ski Calories
3 Hang Squat Cleans@70kg/47kg
3 Push Jerks
Goal: Sub 10 min on all intervals

Timecap : 32 mins

Tempaus

AMRAP 4
8 wall ball @9/6kg
2-4-6-8.… toes to bar / knee raises

2min rest

AMRAP 4
4-8 toes to bar / knee raises
2-4-6-8… wall ball @9/6kg

2min rest

AMRAP 4
8 wall ball @9/6kg
max reps unbroken toes to bar / knee raises

eli vikassa setissä teet sarjan toes to bareja niin paljon kun menee, ja sen jälkeen taas seinäpalloon. tätä veivataan 4min

Snatch cluster pyramid: 3/3

2 sets:
3 snatch
-15s rest
3 snatch

-1.30min rest

2 snatch
-15s rest
2 snatch

-1.30min rest

1 snatch
-15s rest
1 snatch

-1.30min rest

lisää painoja toiseen settiin + kokonaisuudessaan viime viikkoon

vika kerta tätä settiä!