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!

WOD
30min Amrap
25cal ergo
25 slam ball
25 wall ball
25 KB swing
25 Sit up
25 ring row

15min:
1 Snatch @65-75% 1RM Snatch
- Rest as needed
- No fails!!!

Bench Press

5-4-3-3-3-4-5

Go every 2:30

3min DU practice
then 3x
6 Plank to pillar
5 DB bent over row e/s
5 DB sots press e/s

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Strict Press

5x3
90s. rest AHAFA

Back Squat

2-3-4-5-4-3-2

Go Every 2:30

Jefferson Curl 3x20

Yhden käden kulmasoutu 3x20/käsi

Kyykky 3x8 (45-55-65%)

QuadBlast 4 kierrosta

Warm up
5 min cardio machine, add speed each min.
then 2 sets
6+6 squat strech
6 inch worm
6+6 suitcase deadlifts
6+6 single arm swings
6+6 single arm thrusters

Strenght
Pause Front Squat 2x5 and 4x3 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 2x3 and 4x2 reps @35-50-60-65-70-75%
rest 1.5-2.5 min bwn sets

Metcon (at 80-85% effort)
2 sets
30 wall ball shots
30 american kb swings @24/16kg
rest 1:1 bwn sets
do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest 10-15s bwn set
Should be moderate/little hard workout.

Accessory Work
3 sets
8/8 single leg RDL with dumbbell
8/8 single arm db row
24 weighted russian twist + 8-12 knee tucks
rest 1.5-2.5 min bwn sets

3 rounds:
15cal AB
5m HS-walk (unbroken 2,5m segments)

Rest 3min

2 rounds:
10 Burpee Box Jump Overs 60/50cm
5m HS-walk (unbroken 2,5m segments)

Rest 2min

20 T2B
5m HS-walk (unbroken 2,5m segments)

Soutu 2000m

Maastaveto tempausotteella 5x10x30-50%
-remmit/versat avuksi tarvittaessa

Yhden käden vauhtipunnerrus 3x6-10 / käsi

Etunojapunnerrus 3 x Amrap